THE TYPICAL DAY OF AN OFFICE WORKER INVOLVES of sitting down. In fact, unless you have a standing desk – and actually use it for the majority of the day – you’re pretty much guaranteed to be seated from nine to five.
New research from the University of Cambridge in the UK found through a 20-year study that sitting for more than eight hours a day (which is fairly typical of office workers) could increase the risk of early death by 59 per cent. As morbid as this sounds, there is good news. They also found that exercising for at least an hour a day doesn’t just decrease this risk, it completely eliminates it.
Best Workout for Office Workers Photo Gallery
While an hour may seem like a lot of exercise, you don’t have to commit to a long run or gym session every single day. Try lunchtime gym classes and workouts like the one here, teamed with an active lifestyle – such as walking more or taking the stairs.
If you’re deskbound for the best part of your day, it’s also likely that you’ll suffer from underactive glutes, tight hip flexors and a tight chest. Not only is this bad news for your posture and back, it could lead to injuries, aches and pains too. The workout here targets these areas, loosening and strengthening those hardworking muscles.
HOW TO DO IT:
Perform 45 seconds followed by 15 seconds of rest for each move in circuit 1. Repeat for a total of five sets. Take one to two minutes’ rest once all sets are complete then do the same for circuit 2. Finally, hold the two stretches in circuit 3 for as long as comfortable.
Barbell, bench, kettlebelI, dumbbells, stability ball.
O SINGLE-LEG Z PULSING GLUTE BRIDGE
GREAT FOR: BOTTOM,
* Lie on the floor with one leg bent, foot close to your bottom, and the other leg extended towards the ceiling
* Raise your hips as high as you can.
* Lower and repeat. Do all reps with one leg before doing the other side.
WEIGHTED HIP THRUST
GREAT FOR: BOTTOM, THIGHS, CORE CIRCUIT 1
* With a barbell resting on your hips (hands gently holding it in place), back against a bench and feet flat on the floor, hover your bottom off the floor.
* Plant your feet and thrust your hips up as high as is comfortable.
* Lower with control and repeat.
GREAT FOR: BOTTOM, THIGHS, CORE, BACK
* With soft knees, hinge at your hips and drive your bottom out behind you to take hold of a kettlebelI in front of you by the handle.
* Drive the bell backwards through your legs, then extend your hips and knees to drive the bell up to shoulder height.
* As the bell drops back down, soften knees and hinge your hips to repeat.
GREAT FOR: UPPER BACK, ARMS
* Keeping a bend in your knees, hinge at your hips so that your torso is leaning forwards around 45 degrees, holding a barbell with both hands with arms extended towards the floor.
* Squeeze your shoulder blades together as you row the barbell up towards your ribs.
* Slowly lower and repeat.
GREAT FOR: UPPER BACK, SHOULDERS
* Hold a dumbbell in each hand with arms extended towards the floor and palms facing each other. Keep a bend in your knees and hinge forwards at your hips so that your torso is almost parallel to the floor.
* Keeping elbows soft, raise the dumbbells out to the sides until they reach shoulder height.
* Lower and repeat.
BACK D EXTENSION
GREAT FOR: BACK, BOTTOM
* Lie on your front with hands by your temples.
* Keeping your hips and lower body planted, lift your chest
CIRCUIT 3 1 HIP FLEXOR I STRETCH
* Kneel on one knee with the other leg in front of you, foot flat on the floor.
* Lean forwards into the stretch, sinking down for a deeper stretch.
* Hold for as long as you comfortably can, then change sides and repeat.
2 CHEST STRETCH
* Kneeling on the floor, place one hand/forearm on the floor and the other on a stability ball.
* Sink your chest towards the floor as far as possible.
* Hold for as long as is comfortable, then change sides and repeat.