Today, an estimated one in three people are obese in the United States,
with the workplace being noted as a contributing culprit.
According to
Journal of PLoS,* nearly 80% of Americans have sedentary or light activity professions
(ie sitting all day at a desk) burning 120-140 calories less than laboring
occupations. Pair this with an over consumption in calories and couch-potato
lifestyle and you have a recipe for weight gain.
How can we combat this?
Ergonomic specialists recommend for every 30 minutes of sitting, two minutes of activity should
follow. This simple three minute circuit will help combat sedentary behaviors
and will not only promote blood flow, but an increase in energy as well.
Examples of the exercises are in this video, with a description of the
movement below.
-
10 Backwards Lunges: To begin, stand tall with your hands at your hips or in front of your
torso, which is the more challenging of the two positions. Take a large
and controlled step backward with your left foot. Lower your hips so that
your right thigh (front leg) becomes parallel to the floor with your right
knee positioned directly over your ankle. Return to starting position
and alternate legs.
-
10 High Knees: Stand straight with your feet shoulder-width apart. Face forward and
open your chest. Bring your knees up to waist level and then slowly land
on the balls of your feet.
-
10 Bodyweight Squats: Stand with your feet shoulder width apart. You can place your hands behind
your head. Begin the movement by flexing your knees and hips, sitting
back with your hips. Continue down to full depth if you are able, and
quickly reverse the motion until you return to the starting position.
-
10 Desk Pushup: Stand a yard or more away from your desk, with your feet together. Place
your palms on the edge of the desk a shoulder's width apart. Lower
your chest to the edge of the desk, and push back up. Remember to exhale
on the way up.
-
One Minute Wall Sit: Stand with your back pressing against a wall. Slide downward into a squat
position by moving your feet forward until your knees make a 90-degree
angle and your hamstrings are parallel to the floor. Hold this position
as long as you can. Add a stack of books or weight on you lap to increase
the challenge.
Repeat circuit as often as needed throughout the day. Or, consider taking a two minute walk around your area, or even standing
and stretching for two minutes. Again, some kind of movement for two minutes
every 30 minutes while working can help combat sedentary behaviors.
Kierston Mills, CPT, works at Campbell County Health
Wellness as a Health Coach. Wellness works to reduce health risks and promote overall
wellness among employee groups and individuals across the northeastern
Wyoming region. At Wellness, you can receive
daily community blood draws, lab tests, and health and wellness screenings in Gillette, Wyoming from
6-11 am Monday-Friday. To learn more about Wellness, please visit
www.cchwyo.org/Wellness or call 307.688.8051.
Campbell County Health
Rehabilitation Services offers one-on-one ergonomic evaluations are available for businesses and
individuals for $300 per assessment. This includes a physical assessment
on site, as well as a written report. For more information, call 307.688.8000
to speak with
Brenda Robertson. Learn more at
www.cchwyo.org/rehab.
* Source:
May 26, 2011, New York Times article, Workplace Cited as a New Source of Rise in Obesity, by Tara Parker-Pope