Wellness@Work: How to strengthen your core at your desk
In less than 10 minutes a day, you can work on strengthening your core, which can improve posture, balance and stability; help you do everyday activities or on-the-job tasks with greater ease; and prevent or manage lower back pain.
Sitting has been deemed the new smoking for all the health risks it elevates, from obesity and hypertension to type 2 diabetes, cardiovascular disease and cancer. Prolonged sitting also has been linked to higher incidences of anxiety, depression and dementia.
But that doesn’t mean you’re doomed if you have a desk job. You can make the most of the time when you’re seated and do something beneficial for your health.
In less than 10 minutes a day, you can work on strengthening your core, which can improve posture, balance and stability; help you do everyday activities or on-the-job tasks with greater ease; and prevent or manage lower back pain.
Even while sitting at your desk, it is possible to improve your core strength with these simple exercises.
Seated march: Sit tall in your chair and lift one knee up toward your chest, then alternate with the other knee. Repeat this movement for 1-2 minutes.
Seated Russian twists: Sit upright in your chair with your feet flat on the floor. Twist your torso to the right, then to the left, engaging your core. Repeat for 1-2 minutes.
Abdominal bracing: While sitting, tighten your abdominal muscles as if you were about to be punched in the stomach. Hold this contraction for 5-10 seconds, then release. Repeat 10-15 times.
Seated side stretch: Sit up tall and raise one arm overhead, then gently lean to the opposite side to stretch the side of your body. Hold for 15-30 seconds, then switch sides.
Seated leg raises: Sit on the edge of your chair and extend one leg straight out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other leg. Do 10-15 reps on each leg.
Performing these exercises regularly throughout the day can help strengthen your core muscles. Remember to maintain good posture and proper form during each exercise for maximum effectiveness.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being.
