{"id":1951,"date":"2016-02-28T00:00:00","date_gmt":"2016-02-28T00:00:00","guid":{"rendered":"https:\/\/live-ati-pt-2025.pantheonsite.io\/?p=1951"},"modified":"2024-12-17T17:34:05","modified_gmt":"2024-12-17T17:34:05","slug":"sitting-too-much-no-time-to-exercise-try-deskercise","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/sitting-too-much-no-time-to-exercise-try-deskercise\/","title":{"rendered":"Sitting Too Much? No Time to Exercise? Try Deskercise!"},"content":{"rendered":"<p>How much do you sit during a typical day?\u00a0 Let\u2019s add it up!<\/p>\n<p>According to the\u00a0<a href=\"http:\/\/www.prb.org\/Publications\/Articles\/2014\/us-commuting.aspx\" target=\"_blank\" rel=\"noopener\">Population Reference Bureau<\/a>, the average worker spends about 26 minutes commuting to work (and we all know it\u2019s even longer for those in large metro areas).\u00a0 This means on average we spend about an hour each day just sitting in our cars or on the bus or train.\u00a0 Add that to the typical 8 hour work day and we\u2019re at 9 straight hours of sitting!<\/p>\n<p><a href=\"http:\/\/www.cnn.com\/2015\/01\/21\/health\/sitting-will-kill-you\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a>\u00a0have shown that sedentary behavior can not only lead to Type 2 diabetes, but to cardiovascular issues and cancer as well.\u00a0 Even if we exercise, the negatives from sitting still outweigh the positives of our workouts.<\/p>\n<p>So if exercising regularly can\u2019t even help us combat our sedentary work lives, what can we do?\u00a0 Well, while it may seem like we\u2019re going to lose the battle against sitting, there are a few things that we can do to tip the scale back in our favor.<\/p>\n<p>The main thing is to get up!\u00a0 While standing desks have their benefit and will at least get you out of your seat, even standing up won\u2019t truly\u00a0<a href=\"http:\/\/www.businessinsider.com\/how-to-undo-the-harms-of-sitting-all-day-2015-5\" target=\"_blank\" rel=\"noopener\">undo the harms of sitting all day<\/a>. \u00a0The best thing you can do for yourself is to go for a quick walk (1-5 minutes) every hour.<\/p>\n<p>Don\u2019t think you have time for a little stroll around the office?\u00a0 There\u2019s another option.\u00a0 Deskercise!\u00a0 You\u2019re probably sitting there with a puzzled look on your face, thinking\u2026\u201dDeskercise?\u00a0 That sounds like a sure fire way to not look professional and to get people to look at me in a funny way.\u201d\u00a0 But, there are ways to be discreet about it.<\/p>\n<p>Here are some of our favorite (and not so noticeable) moves:<\/p>\n<ul>\n<li><em>Glute Squeeze<\/em>:\u00a0 Squeeze your glutes, hold for 5-10 seconds, and then release.\u00a0 Repeat until your glutes are tired.<\/li>\n<li><em>Leg Raises<\/em>: Straighten your legs under your desk, hold for 5-10 seconds, lower your legs without letting your feet touch the ground and raise your legs again.\u00a0 Do 15 Reps.\u00a0 You can also alternate your legs if you don\u2019t want to lift both at once.<\/li>\n<li><em>Handshake<\/em>:\u00a0 Clasp your hands together with one thumb pointing upward and the other pointing downward and then pull.\u00a0 Hold for 10-20 seconds, release and repeat.<\/li>\n<li><em>Shoulder Shrug<\/em>:\u00a0 Raise both shoulders in a shrug, hold for 5 seconds, and relax.\u00a0 Do 15 Reps.<\/li>\n<li><em>Perfect Posture<\/em>:\u00a0 Sit properly by following\u00a0<a href=\"http:\/\/lifehacker.com\/5755870\/how-to-ergonomically-optimize-your-workspace\" target=\"_blank\" rel=\"noopener\">desk ergonomics<\/a>.<\/li>\n<\/ul>\n<p>Check out some other Deskercise moves:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.healthline.com\/health-slideshow\/deskercise#1\" target=\"_blank\" rel=\"noopener\">The Ultimate \u201cDeskercise\u201d Stretch Routine<\/a>\u00a0\u2013 Healthline<\/li>\n<li><a href=\"http:\/\/greatist.com\/fitness\/deskercise-33-ways-exercise-work\" target=\"_blank\" rel=\"noopener\">Deskercise! 33 Smart Ways to Exercise at Work<\/a>\u00a0\u2013 Greatist<\/li>\n<li><a href=\"http:\/\/www.medicaldaily.com\/deskercise-6-discreet-desk-exercises-keep-you-shape-while-you-work-272848\" target=\"_blank\" rel=\"noopener\">Deskercise: 6 Discreet Desk Exercises To Keep You In Shape While You Work<\/a>\u00a0\u2013 Medical Daily<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>How much do you sit during a typical day?\u00a0 Let\u2019s add it up! According to the\u00a0Population Reference Bureau, the average [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1951","post","type-post","status-publish","format-standard","hentry","category-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sitting Too Much? No Time to Exercise? Try Deskercise! | ATI<\/title>\n<meta name=\"description\" content=\"How much do you sit during a typical day? Let\u2019s add it up!According to the Population Reference Bureau, the average worker spends about 26 minutes commuting to work (and we all know it\u2019s even longer for those in large metro areas). This means on average we spend about an hour each day just sitting in our cars or on the bus or train. Add that to the typical 8 hour work day and\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.atipt.com\/sitting-too-much-no-time-to-exercise-try-deskercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sitting Too Much? No Time to Exercise? Try Deskercise! | ATI\" \/>\n<meta property=\"og:description\" content=\"How much do you sit during a typical day? Let\u2019s add it up!According to the Population Reference Bureau, the average worker spends about 26 minutes commuting to work (and we all know it\u2019s even longer for those in large metro areas). This means on average we spend about an hour each day just sitting in our cars or on the bus or train. 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