Health-and-Fitness online information.

Whether you're in a "cube" or have a private office, turn your work space into a personalized gym with exercises you can do at your desk. Perform any of the moves below as a one-minute break or string five or 10 of them together to create a mini-workout; either way you'll feel more refreshed and vital. Mix and match the activities, which provide benefits based on the following key: (c) cardio, (s) strength/core strength, (f) flexibility and mobility, (r) restorative and (a) awareness.

quick starts (s, c)

Strength breaks:

1. SIT ON A STABILITY BALL instead of a chair; this will strengthen your abs and back and improve your posture.

2. KEEP A RESISTANCE TUBE or a set of light dumbbells in a drawer for a quick set of biceps curls or shoulder presses between phone calls.

Cardio breaks:

1. ALWAYS TAKE THE STAIRS instead of the elevator.

2.TAKE THE LONG ROUTE to the copier or the lunchroom. Use a bathroom on a different floor.

3. KEEP A PAIR OF ATHLETIC SHOES at the office; use your lunch hour for a brisk walk.

4. STAND UP AND PACE while talking on the phone; you'll burn 2 to 4 calories a minute

cubicle calisthenics (s)

Chair row/press: Using a chair with wheels, hold onto your desk at arm's length and underhand; contract your abs and pull yourself in until your elbows are behind your torso. Push yourself away and repeat.

Sit squat: Squat until your thighs barely touch the seat of a chair. Stand and repeat.

Seated crunch: Keeping your lower back pressed against a chairback, pull your abs in and crunch a few inches.

Leg toner: Sit, holding the desk edge with straight arms. Lift both feet off the floor, knees bent; alternately straighten and bend the legs.

Tri-dip: with hands on and hips off the seat edge of a stable chair, bend and straighten your elbows. Keep your knees bent and feet flat.

Bun burn: Tighten your butt, hold for 2 seconds and release; repeat.

desk stretches (f, r)

Foot saver: Keeping them slightly elevated, point and flex your feet and rotate your ankles in circles.

Back reviver: Sitting on the edge of your chair, hinge forward from the hips, letting your head and arms hang forward and down. Roll up.

Chest expander: Sitting or standing, place your fingertips behind your head and press your elbows back and open, squeezing the shoulder blades together.

Side tilt: With fingers interlaced overhead and arms straight, lean left and hold. Repeat to the right.

Arm wrap; Hug yourself, grasping opposite upper arms. Inhale, lift the elbows up to shoulder height, and exhale to round the spine and stretch the upper back.

Neck/shoulder release; Lean your left ear to your shoulder; repeat to the right. Shrug both shoulders up, then drop them, rolling them forward and back.

Low-back/butt shift: Sitting, bring your left knee up and hold with both hands as you tilt the pelvis under. Repeat with the right knee.

# posted by Medical Information : 3:06 AM