Coffee Break Alternatives

Cardiovascular exercise is a great midmorning boost: It infuses the body with energizing oxygen, helps remove waste products that have accumulated in the blood, and roots out the kinks that are the bane of the desk—bound.

Try one of these natural perks.
1) A 10-minute walk in the parking lot, or up and down your company’s corridors.
2) Ten minutes at climbing stairs. (There must be some in the building somewhere.)
3) Several minutes of jumping jacks in your office it you have one, in the rest room it you don’t.
4) Running in place for 5 minutes. Take 30—second rests each minute it need be.

Or if your company has a fitness center:
1) Several minutes of stationary cycling. (One enterprising woman I know brought her own to use in the office.)
2) Several minutes of walking or slow running on a treadmill.
3) Several minutes of rowing on a rowing machine.
Strength—building exercises can be energizing and have an advantage over some cardiovascular activities by virtue of not demanding as much space.
Several of these you can do right at your desk.
1) Isometric Curls* tor the biceps and triceps can be done anywhere.
2) Curls can also be done with resistance supplied by your desk.
3) Wall push—ups are great tor those upper arm muscles.
4) Chin—ups are great for those who have already developed arm muscles. (A chin—up bar is necessary for these, of course, but all you need for installing a portable model is a stable doorway.)
5) Forward lunges can be done at your desk.
6) Lumbar stabilization exercises such as the Quadruped help combat desk fatigue.

Flexibility exercises are just what muscles need alter several hours of being sequestered behind a desk, sales counter, or steering wheel. Try these for giving muscles a second wind.
1) Shoulder Rotations* relieve your shoulders and neck ot the stress that builds up all day. Create as much movement in your upper back muscles as you can while you do them.
2) The Reach can be done standing or sitting. Stretch your hands as high above your head as you can while taking a deep breath. Hold for about 5 seconds, then exhale as you lower your arms.
3) The Neck Stretch will relieve your neck and upper back of stress. Simply tuck your chin into your chest. If you like, gently tip your head to the left, return to center, then tip to the right.
4) Arm Circles are good to do whenever you’re standing. Hold your arms straight out from your sides. Move them in circles, increasing the size with each circle. Do about 10 in each direction.
5) The Upper Back Bend feels great alter sitting for a while. Clasp your hands behind your neck and gently lean back in your chair as far as possible. Open and close your mouth to stretch the jaw muscles, then slowly sit back up.
6) The Lower Back Stretch* relieves pressure on the lower back. While seated, grasp your right knee and slowly pull it up into your chest as far as possible while you keep your other leg straight. Hold for about 5 seconds, and then do the same with the other leg.