Fit for Work

With the New Year, New me attitude I formulated a list of exercises fit for the office.I plan on doing these 1-2 times a day on top of my regular workout regimen. Even if your stuck at a desk 5 days a week you can still be fit, active and healthy!! Hope these help any of you out there trying to get fit and healthy in 2011!!

Stretches:

1. Stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left. Repeat 5-10 times

2. Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side. Fallow with neck rolls from right to left and vice versa

3. Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.

4. Sitting up straight, try to touch your shoulder blades together. Hold, and then relax. 15x

5. Shoulder raises. Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders. 15 x

6. Wrist stretch. Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm. 5x

7. Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers. Do throughout day

8. Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat 15x

9. Roll your ankles regularly

Upper Body:

10. While seated, pump both arms over your head for 30 seconds

11. To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds. 15x

12. Place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you're looking at the floor. Then slowly pull yourself back in.15x

13. Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds. 20x

14. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out.

Legs:

15. Squats and one-legged squats 15x

16. Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; Do each leg 15 times.

17. Stand with one leg straight and try to kick your buttocks with the other. 15x

18. Push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Hold for 10 seconds. Repeat on the other side.

19. Toe raises. Lift your toes while keeping your heels firmly on the ground. Do throughout day.

20. Women can do kegels -- tightening and holding, then loosening, their pelvic floor muscles (the muscles that control the flow of urine when you go to the bathroom). This will prevent leakage and other problems down the line.

21. Butt clenches are also helpful in today's booty-conscious society. Tighten your buttocks, hold, hold, hold, and then relax. 15x

22. Ab squeezes -- just tighten your tummy muscles  hold, hold, hold, and then relax. 15x

23. Hip flexions. While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable. 15x

24. Minute's worth of jumping jacks

25. walk-lunges