Many folks work in an office setting. They may work 8 hours at their desk and go home for the day. Other folks, like me, are married to their desks. Since I am getting so little rest, I have moved my office into my bedroom. Actually I have a make-shift office in bed with me. I have a wooden tray that supports my laptop. I have a wireless mouse and keyboard that I use with it, just because it is more convenient for me. I have my note pad, my Prentice Hall grammar reference book, my TV remote, and cordless phone all in the bed with me.
I moved my office in bed with me, because sitting in my office chair with my feet down on the floor causes me to have dependent edema. My feet swell up like boxes when I spend long hours working. The only way to keep working to be productive was to move my “office” in bed with me. Now I still have a dilemma. I can’t get out and exercise all the time, because I am so swamped with work. I have to pace myself to keep up with everything I need to do in a day.
Being a retired nurse, I know the dangers of developing phlebitis and blood clots in the lower legs. Not only are these conditions painful, they could be life-threatening. It is important to stay mobile no matter how busy you are. I try to make time to do other things besides sit here at my makeshift desk on my bed. I get up periodically and walk around the house. I’ll do a little house work for a few minutes, just to get my mind on something other than work.
Sadly, if you spend 16 to 18 hours at your desk, you are more likely to gain weight. When you are trying to lose weight, the last thing you want to do is gain it due to inactivity. You might say, “But I’m working 20 hours every day!” The thing is, you don’t burn many calories by typing, reading, thinking, and sitting. Those of you who are married to your desk, as I am, need to find some creative ways to be productive while getting some movement happening with your body.
Here are some things you can do to get some exercise while being married to your desk:
Drink lots of water – but you are going to say, water isn’t exercise. No, water is water, but when you go to the refrigerator every time you need to drink you are walking. Don’t fill up a large water bottle and take it to your desk. Just take an 8 or 12 ounce glass to your desk. The next time you need a drink get back up and refill your glass.
Do range of motion exercises. There are several ways to move your body, even when you cannot get away from your desk to go for a walk.
Write your name with your toes – move your feet in such a way that you will write your name with your toes. When you write your name with your toes, you are moving your feet in many directions.
Ankle pumps – move your feet up and down. Flex your ankles so that you move your feet in such a way that your toes are moving toward you. Then extend your ankle so your foot goes away from you. Do 5 sets of 10 every 2 to 3 hours.
Leg lifts – if you are sitting in a chair for many hours a day, be sure to move your legs. Lift your legs up and hold for about 15 to 20 seconds and then lower your leg back down to the floor. Repeat this 10 to 15 times per set. You can do these also every couple of hours.
Neck circles – make circles with your neck. Move your head and neck into wide circles. Put your neck through its whole range of motion. It feels good to work your neck in this way. Make about 20 circles with your head and neck. Be sure to let your chin fall down to your chest when you make your downward part of the circle. Extend your neck toward your shoulders as you make your 360 degree range of motion.
Knee lifts – try to lift your knees one at a time toward your chest. To do this you will be using your leg and hip muscles. Try to do these at least 10 to 15 times.
Shoulder flexes – start with your elbows bent and your hands in light fists facing each other at chest level. Now press your fists into each other and press into your fists with as much force as you can muster. This works the muscles in your arms. Next move your fists away from each other and with your elbows bent and close to your body, try to fold your shoulders together from the back. This feels really good. Do this 15 to 20 times.
Finger flexes – make a fist and then extend your fingers with force. Extend your fingers so that they are separated as far as they can go. Roll your wrists inward as you make your tight fist, and roll your wrists outward as you extend your fingers. Do this 10 to 15 times. This is especially useful for those of us who are typing for many hours every day.
You can alternate these exercises. I have given you 6 sets of exercises to move your body while you are working for long hours at your desk. It is good if you do one exercise an hour, if you can make the time to do them. When you are married to your desk you are basically sedentary. You are mainly burning calories for breathing and typing. By doing a set of exercises each hour while you are working you are burning some calories, and you are taking measures to prevent blood clots and other conditions related to being in a sitting position for long periods of time.
