Live Well, Work Well With One-Minute Office Workouts

Health and wellness tips for your work, home and life – brought to you by the insurance professionals at Hafetz & Associates

Even if your job requires you to sit for eight or more hours, you can combat the effects of prolonged sitting with a variety of one-minute office workouts—right at your desk—to keep yourself active and improve your body’s strength and flexibility. 

For Lower Body Strength

 Sit in your chair. Extend one leg out in front of you. Hold it straight for five seconds. Raise it as high as you can and hold for five more seconds. Switch legs and repeat, for a total of three times on each side. 

For Your Core and Arms

Sit in your chair with your legs crossed in front of you (like a pretzel), and your feet on the seat. Place your hands on the armrests, engage your core and raise yourself a couple inches above the seat. Hold for 10 seconds. Rest a few seconds, and repeat five more times. 

For Your Biceps

Sit tall with your abs pulled in. Hold a dumbbell or filled water bottle in one hand, with your arm stretched out straight and your palm facing the ceiling. Curl it up towards your shoulder and then back to the starting position 15 times. Alternate arms, and repeat. 

To Stretch Stiff Muscles and Relieve Tension

Sit straight, facing forward. Turn your head to the left while turning your torso to the right. Hold for 5 seconds. Keep alternating sides for a total of 60 seconds.

Every Little Bit Counts

The impact of movement – even a leisurely walk – can be compelling. The muscle activity needed to move the body triggers important processes related to the breakdown of fats and sugars. This burns more calories, which can lead to weight loss and increased energy. In contrast, these processes stall when sitting, and health risks increase. Standing and actively moving kicks the body’s vital processes back into action. 

The following are easy ways to incorporate movement into your workday:

  • Take the stairs instead of the elevator. 
  • Go for brief walks as often as possible. 
  • Walk or go to the gym during your break. 

Remember to consult with a doctor before starting any type of exercise regime. 



Five Tips* to Everyday Health and Wellness

These days, you may feel overwhelmed with all the health information available to you. However, there are really only a few basic tips to keep in mind for your optimal health. Follow these five simple suggestions to get started on your way to living a happy and healthy life!

  1. Eat healthy. A healthy diet can protect you from heart disease, bone loss, Type 2 diabetes, high blood pressure and some cancers, such as colorectal cancer. Making small changes in your eating habits can make a big difference in your life.
  2. Exercise regularly. Exercise can help control your blood pressure, blood sugar and weight, raise your “good” cholesterol, and prevent diseases, such as colorectal cancer, heart disease and Type 2 diabetes. Aim to get at least 150 minutes of moderate-intensity aerobic activity (briskly walking) or 75 minutes of vigorous-intensity aerobic activity (running) and at least two days of strength training every week.
  3. Watch your weight. Achieving and maintaining a healthy weight is important to your overall health. Being overweight can lead to serious health problems, affecting both your well-being and health care costs.
  4. Manage your stress. It’s important to manage stress in order to sleep better, improve concentration, get along better with family and friends, lessen neck and back pain, and have an overall feeling of calmness.
  5. Avoid tobacco and limit alcohol consumption. Alcohol and tobacco use are linked to an increased chance of developing chronic conditions. Quitting or refraining from smoking and limiting or avoiding alcohol consumption are the best ways to combat such risks.

 Please speak with your doctor if you have questions about other steps you can take to improve your health.

*These tips are not intended to replace the advice of a legal or medical professional. Readers should contact a health professional for appropriate advice.



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