Exercise in the Workplace

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Exercise in the Workplace

• Kathryn Marcinak, HHP, BA, NASM-CPT

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The Bodys Activity in a Sedentary Workplace

• Our Bodies Engage in Static Body Postures
• Muscle Activity during a Seated Static Posture
• 50 of the bodys muscle are CONTRACTED to hold
  the body motionless and resist gravity
• Neck Muscles
• Upper Back Muscles
• Pectoral Muscles
• Hip Flexor Muscles
• Erector Spinae Muscles
• Found to Be More Taxing on the Body Than Moving
  Muscle Contractions.

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Possible Results of Prolonged Static Posture

• Muscle Imbalance
• In a Muscle Pair, One Group of Muscles Are
  Tight/Strong While the Opposing Muscle Group is
  Weak
• Common Example Hip Flexors Glutes
• Muscle Ischemia/Necrosis
• Restriction of Blood Supply to Muscle/Tissue
  Death
• Trigger Points
• Parts of the Muscle in Constant Contraction
• Can be ActivePain
• Can be LatentStiffness/Restriction of Movement

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Possible Results of Prolonged Static Posture

• Joint Hypomobility
• Loss of Joint Mobility/Range of Motion
• Nerve Compression
• Spinal Disk Degeneration/Herniation
• Can Cause Low Back, Hip, and/or Leg Pain
• Musculoskeletal Disorder
• Injury to the Musculoskeletal System
• Chronic Low Back Pain
• Tension Neck Syndrome

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To Avoid the Discomfort or Painful Results of
Prolonged Static Postures

• The Body Must Be Engaged in the Correct Type of
  Physical Activity
• Correct Type of Physical Activity Involves
• DYNAMIC (Moving-Based/Non-Static) Muscle
  Contractions
• BALANCED Muscle Group Contractions

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How to Engage the Body in Dynamic, Balanced
Movement

• Taking A Break Every 30 Minutes
• Breaks Can Be Short
• Nothing More Than 1-2 Minutes
• Stand Up Exercise for 1-2 Minutes During Each
  Break
• A Typical 8 Hour Work Day Will Allow For At Least
  15-30 Minutes of Exercise Per Day
• Make Movement Breaks A PROIRITY!
• You Will Be A More Productive and Efficient
  Employee if You Are Free of Discomfort Pain!

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Sample Work Out _at_ the Workplace

• Break 1-930am
• 2 Sets of (40 seconds of Band Squats 10 seconds
  of Front Thigh stretch on each leg)
• Break 2-1000am
• 2 Sets of (40 seconds of Shoulder Presses 20
  seconds of front and backward arm circles)
• Break 3-1030am
• 2 Sets of (40 seconds of Alternating Forward
  Lunges 20 seconds of back thigh stretch)

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Sample Work Out _at_ the Workplace

• Break 4-1100am
• 2 Sets of (40 seconds of Seated Row 20 seconds
  of upper back stretch)
• Break 5-1130am
• 2 Sets of (40 seconds of Alternating Toe Touches
  20 seconds of an abdominal stretch)
• Break 6-Noon
• 2 Sets of (40 seconds of Superman 10 seconds of
  lower back stretch on each side)

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Sample Work Out _at_ the Workplace

• Break 7-1230pm
• 2 Sets of (40 seconds of Squat Pulses 10
  seconds of Front Thigh stretch on each leg)
• Break 8-100pm
• 2 Sets of (40 seconds of Triceps Extensions 10
  seconds of a triceps stretch on each side)
• Break 9-130pm
• 2 Sets of (40 seconds of Incline Bicep Curl 10
  seconds of stretching the wrists on each side)

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Sample Workout _at_ the Workplace

• Break 10-200pm
• 2 Sets of (40 seconds of Russian Twists 20
  seconds of upper back stretch)
• Break 11-230pm
• 2 Sets of (40 seconds of A Bridge 20 seconds of
  an abdominal stretch)
• Break 12-300pm
• 2 Sets of (40 seconds of A Seated Reverse Fly
  10 seconds of stretching the wrists on each side)

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Sample Workout _at_ the Workplace

• Break 13-330pm
• 2 Sets of (40 seconds of an Upright Row 20
  seconds of upper back stretch)
• Break 14-400pm
• 2 Sets of (40 seconds of Atomic Sit-ups 20
  seconds of front and backward arm circles)
• Break 15-430pm
• 2 Sets of (40 seconds of Alternating Leg Drops
  10 seconds of lower back stretch on each side)

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Sample Workout Summary

• 500pmWork Day Daily Work Out Complete!
• 30 Minutes of Exercise interspersed throughout
  your day
• All the equipment needed Band and Mat
• Space needed Approximately 2 feet by 6 feet