It has been proven that lack of movement for long periods of time is bad for your health. One of the reasons is because there aren’t many calorie burning opportunities when sitting still. In this age of computers and instant access it is essential to figure out creative ways to exercise while sitting at your computer.

One way to maximize your time in front of the computer is by stretching your muscles. Stretching is important because it provides more flexibility in the muscles and increase blood flow which helps to prevent stiffness. A good start to exercising at work is to take a short walk every 30 minutes. This will increase blood flow to your body while burning a few calories. A daily stretching regimen every few hours should be included in each work day and should include your entire body.

Neck stretches can be completed by rotating your neck back, forth and side to side. It is important not to rotate your neck because it may cause damage in the joints. Shoulders can be stretched by rotating them in a circular motion. Arms, chest and even your abdominal muscles can be stretched with a few easy movements.

To stretch your arms just reach out in front of you like you are trying to grab something that’s just within your reach. Similar to the arms, the chest can be stretched by extending the arms out in a hugging motion while rotating the thumbs and pushing back your shoulders. To work out your abdominals, simply contract the abdominal and gluteal muscles, hold it for a few seconds then release.

Working out the wrist and ankles are similar. The wrists should be rotated about 10 times clockwise and counterclockwise. Stretching your ankles is similar in that you rotate them a few times one way and then the other. One advantage to stretching the ankles is that it helps to increase blood circulation, which decreases the possibility of blood clots.

Lifting up on the ball of your feet until you are comfortably tired can work out the calve muscles. Holding a heavy object in each hand and raising your arms in an arc over your head 8 to 12 times is a great way to work out as well. Working at a desk for multiple hours a day doesn’t mean you are limited to not exercising. Creativity is the key to transforming all work day movements into productive work out movements.
Samantha is an accomplished certified Nutritionist and a foodie, living in Philadelphia, working for Digital Realty Trust, a Datacenter Solution company.