A survey carried out on behalf of The Office Exhibition has shown that 33% of employees in the UAE either stay at their desk all day or only leave their desk for a lunch break. This puts a third of office workers at risk of serious health problems, such as obesity and deep vein thrombosis, or stress and back problems. These problems can easily be resolved with the incorporation of Deskercise into a regular working day.
To start the New Year on a healthier note, The Office Exhibition has devised a Deskercise routine, which helps fight stress and tension and encourages flexibility and mental stimulation, allowing people to take time out of a busy working day to focus on wellbeing. The routine, which is simple and effective, can be carried out in the office, as it can be performed at the desk at any point throughout the day.
Deskercise focuses on regions of the body where tension is most likely to build up throughout the day, such as the neck, shoulders and back as well as providing toning workouts for arms, legs and stomach. The routine includes sets of fool-proof exercises which colleagues will not notice you doing:
• Neck Push - this can be done sitting or standing and helps to strengthen the neck muscles:
- Keep your head up-right
- Press one palm against your forehead and press head into your palm, which resists the push
- Hold for 10 to 15 seconds then release
- Clasp your hands behind your head
- Press head backwards, resisting the pressure with your hands
- Hold for 10 to 15 seconds then release
- Hold your right hand against the side of your head
- Press your head into your palm, resisting the pressure with your hand
- Hold for 10 to 15 second then release and repeat on the left side
• Heavy Hinged Shoulders - this exercise is done standing and will stretch the shoulders and release tension:
- Push both hands straight in front of you with your palms facing down
- Hold for five seconds
- Bend the arms in at the elbows with the fingers pointing straight ahead
- Hold for five seconds
- Repeat five to 10 times
• Tummy Toners - everyone wants a toned tummy, but sitting at a desk all day does not make for a slender stomach. Deskercise offers a way to tone whilst you type:.
- Sitting up-right in your chair, hold onto the arms or underneath of the seat
- Keep your feet together and knees bent
- Lift your knees to your chest whilst tightening your abdominal muscles
- Hold for five seconds
- Relax and repeat five to 10 times
• Shapely Arms - give your wrists a break from typing and get your arms working with a simple exercise which can be done at any time of day.
- Put your left hand on top of your right in front of you, palms together. Lift upward with your right arm while using your left arm to create resistance,
- Feel the pressure in your right arm and hold this for five seconds
- Switch arms and repeat. Do twice on each side
• Perfect Posture - posture can be seriously disturbed by sitting at a desk all day, which can lead to pain in your back, shoulders and neck:
- Whilst sitting, bend your elbows at a 90-degree angle, forearms parallel to the floor
- Squeeze your shoulder blades down and together
- At the same time gently press your elbows back
- Hold for five seconds then release and repeat
• Thunder Thighs – don’t neglect your legs, work your thighs with a simple exercise that no one else need see:
- Sit up straight with your feet flat on the floor
- Bring one leg straight out in front of you
- With your back straight and chin lifted, hold your leg up for five to 10 seconds
- Lower leg then repeat with the opposite one
- Repeat twice with each leg
Speaking about the survey, Sinead Bridgett, Show Director, The Office Exhibition said, “People are now pretty aware of the importance of preventing DVT by exercising on longhaul flights, but few realise the potential health-hazards of a desk-bound job. Many people are now suffering serious health problems as a result of long working hours and the inability to take regular breaks from their desks.
“In order to optimise the brain, it is recommended that people should take regular breaks, have their lunch break away from their desk and exercise a few times a week after work. The Office Exhibition’s Deskercise routine is designed to go some way to ensure that office workers can exercise at any time of the day, providing some kind of release from everyday anxieties.”
Now in its 9th year, The Office Exhibition is a leading showcase for the high-end products, technology and services that combine to create outstanding working environments. Set to take place at the Dubai World Trade Centre from 9-11 February 2010, the show will feature over 350 companies, covering an area of approximately 15,000 m2.
