Fit Bits: Workplace fitness, part one
By: Bill Oberding
October 24th, 2006
Hello everyone. This month I am going to discuss some of the options for getting fit and keeping fit in your workplace here on the Reno campus or wherever you are across the state.
Those of you who sit behind a desk for most of the day have perhaps the most challenging task at hand. But not all is lost, as you will see. While at your desk typing, answering phones or checking email try these simple exercises:
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1) Take your hands and place your palms together in front of you and just push as hard as you can, hold for 15-20 seconds. Relax for 15-20 seconds and do the exercise two more times for a total of three sets. This calisthenics move will work your chest, arms, back and shoulders.
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2) When your hands are free, try picking up a book or object in each hand (you can even bring some small hand weights from home) and, starting at the hanging position, curl the weight up to your shoulder and then return the weight to the original position. Do this 10-14 times. These are called reps. Relax for 30 seconds and do two more sets. A set would be the completion of the 10-14 reps. This exercise specifically works the bicep (front part of the upper arm).
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3) Taking the same object or hand weights, while sitting down, place your elbows to the side of your head and extend your arm fully over your head making sure not to move your shoulders. The movement is from the elbow to the wrist. This must be strictly observed or the shoulders will come into play rather than the triceps. This is strictly a tricep exercise (back part of the upper arm) and will help firm up those muscles to prevent the sagging or “waver’s” arm, as it is sometimes called.
These are a few upper-body muscle group exercises to try. It is OK to do these a couple of times a week on alternating days.
For an aerobic exercise, bring your walking shoes to work and walk during lunch. Holding small weights or other objects in your hands and swinging them as you walk will offer resistance and will work the arms, chest, back and shoulders as well.
Walking can be done everyday to burn calories and elevate the metabolism. Case-study results indicate that an elevated metabolism will burn calories at a much higher rate, even at rest.
Bill Oberding
So try a few of these exercises while sitting at your desk and start yourself on a new path to a new you.
Next month, I will continue with part two, discussing some exercises you might try for the lower-body muscle groups. I will also explore with you some interesting and beautiful places to take those power walks here on campus.
Until next month this is your e-fitness coach Bill Oberding reminding you to exercise, eat a balanced diet, maintain a positive attitude and be fit for life.
Any questions about this column or fitness can be directed to Bill’s Website or bill@unr.edu.
