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Exercise Experts Offer Fitness Ideas Fit for the Office

Posted on: Tuesday, 28 November 2006, 06:00 CST

SANTA ANA, Calif. -- Meditate to your e-mail.

Work out to elevator music while balancing on one foot _ in the elevator, of course.

Use a paperweight from your desk as a dumbbell.

Even if your company doesn't have a gym or a lunchtime yoga class, a growing number of products encourage employees to work out at work _ even in a cubicle.

But how realistic is typing on a laptop while balancing on a fitness ball? How about striking a "close-the-deal warrior" pose before a big meeting? And what will your boss think of you standing barefoot in a yoga stretch next to your chair?

Pennsylvania personal trainer Sharyn Pak has released a new DVD, "Desk Sets" designed to help people work out with only a chair, a desk and a filing cabinet as props.

In the video, Pak demonstrates exercises in a variety of work outfits. She does hand stretches and rocks on her feet, wearing slacks, a long-sleeved shirt, pearls and high-heeled loafers. In another session, she's in a blazer and skirt, kicking off her backless heels for lunges and holding a desk edge for support.

The idea, Pak says, came from working with clients whose long work hours were harming their health.

"I hear a lot of complaints of neck and shoulder stiffness, people feeling like they're starting to root in their chairs."

But does she think workers will actually pop her DVD into their laptops?

"There are several workouts that are all nosy-body friendly," she says. "It's really not obvious what you're doing. I kept in mind that not everybody has their own private office."

Fabio Comana, a researcher at the American Council on Exercise, said easy changes in the office routine can accomplish the same goals without compromising productivity.

Change positions every 15 minutes, he says. Walk for 15 minutes during the lunch break. Walk to talk to a colleague, rather than calling or e-mailing.

"We get so consumed in our jobs, we forget to take that break every 30 minutes" Comana says.

Some of the workplace fitness ideas are cute, but not the best for your health, he says. Comana doesn't recommend sitting on an exercise ball for more than a few minutes at a time.

"Those postural muscles are going to fatigue. You're going to end up slouching, and end up doing more harm than good," he says.

___

Here are some exercises from "Office Yoga" by Darrin Zeer and "Working on the Ball," by Jane Clapp and Sarah Robichaud.

E-MAIL MEDITATION: While you are reading your e-mail, remember to breathe slowly and focus your attention on your breath. Make the out breath two times longer than the in breath. This will calm you.

CLOSE-THE-DEAL WARRIOR POSE: Raise your arms to the side and take a big step forward with your knee bent. Keep your back leg planted.

CROWDED-ELEVATOR STRETCH: Place a hand on a wall for balance. Standing on your left foot, cross right foot over left leg just above the ground. Feel the sole of your left foot rooted into the floor, lengthen your body. Relax and breathe, then switch legs.

AFTERNOON MELTDOWN: Back sore? Legs tired? Mind racing? Find a quiet spot near a chair or wall. Lie on your back and put your legs up. Breathe deeply.

PHOTOCOPIER STRETCH: Place your hands on the edge of the copier. Stand back with feet apart. Drop your head and chest. Breathe and relax your shoulders.

PAPERWEIGHT RELAY: On your desk, find the heaviest object you can hold in one hand. While sitting on an exercise ball, lift the object high over your head. Lean forward on your ball, keeping your back neutral. Lower your hands, then pass the object from one hand to another, keeping your arms straight.

HAD-ITS: You've had it with the office politics. Why do they keep piling awful assignments on your desk? Push it away and reap the benefits. With your hands wide on the edge of your desk and your feet off the ground, slowly lower your chest toward the desk. Keep your shoulders away from your ears and elbows pointing back and slightly down. Exhale on the way up. Repeat 15 to 20 times.

PICKUPS: Oops, you dropped something! While sitting on an exercise ball, slowly reach down to your right side and pick up that pencil with your right hand, then reach to your left side and pick up that paper clip with your left hand. The ball will move under you slightly as you bend at each side.

Source: The Orange County Register

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