A 10-minute workout you can do right at your desk!

By Christine Jazwinski and Danielle Ross

Sitting for prolonged periods of time is linked to health consequences you may not even realize, including obesity, diabetes, and hypertension. This is why it is so important to move throughout the day. Here is a 10-minute activity break that can be done right at your desk and incorporates aerobic, strength, and flexibility exercises. Always be sure to check with your doctor before beginning any new exercise program.

Phase 1: Aerobic

Start with 30 seconds of marching in place to raise heart rate and get your body ready to move!

1. Front toe taps — This can be done seated in a chair or standing. Tap your toes out in front of you. Alternate your right and left legs. Do this for 30 seconds.
2. March in place for 30 seconds.
3. Punches — This can be done seated in a chair or standing. Alternate right and left arms. To make this more difficult, keep marching in place while punching. Complete 30 seconds of punching.
4. March in place for 30 seconds.
5. Leg kicks — This can be done seated in a chair or standing. Alternate right and left legs. To make this more difficult, kick your leg higher. Complete 30 seconds of leg kicks.
6. March in place for 30 seconds.
7. Half jacks/seated jumping jacks — This can be done seated in a chair or standing. To make this more difficult, complete them standing.
8. March in place for 30 seconds.

Phase 2: Strength

1. Chair squats — This can be done seated in a chair or standing. If you choose to use a chair, try to use one without wheels. If your chair has wheels, make sure it is placed up against a wall or table so it does not roll out from under you. Start by placing your feet shoulder-width apart. Hold your arms out in front of you. Slowly sit back, as if you are sitting in a chair. Keep your knees in line with or behind your toes when you squat down. Squat down low, hold for a brief pause, and come back to standing. Repeat for 30 seconds.
2. Triceps Press — Sit in your chair and place your hands on the arm rests or the seat. Use your arms to press your body weight up, hold for a few seconds, and then slowly lower back down. This can also be done on the edge of your desk but is more difficult than on your chair. Complete 30 seconds of presses.
3. Side bends — Stand with your feet shoulder-width apart and hands down at your sides. Suck your belly button in to tighten your core muscles, and bend slowly down to the right side, pausing at the bottom. Slowly come back to your starting position. Repeat for 30 seconds on each side. To make this more difficult, grab a water bottle, lunch box, or other item and hold in the hand of the side you are bending towards. This will add some resistance.

Phase 3: Stretch

1. Hamstring stretch — This can be done seated in a chair or standing. If you are sitting: Scoot forward on the chair. Keep one leg bent and straighten the other out in front of you so your heel is touching the ground. Lean towards the toes of your straightened leg, feeling the stretch down the back of the leg. Hold this stretch between 10 and 30 seconds, to the point of mild discomfort, not pain. Repeat on the other leg. If you are standing: Place one leg a few inches in front of you so your heel is touching the ground. Lean towards the toes of your extended leg, feeling the stretch down the back of the leg. Hold this stretch between 10 and 30 seconds, to the point of mild discomfort, not pain. Repeat on the other leg.
2. Chest stretch — This can be done seated in a chair or standing. Place your hands on the back of your head. Push your chest out and pull your shoulder blades back to feel the stretch, making sure not to push your head forward with your hands. Hold for 10 to 30 seconds, to the point of mild discomfort, not pain.

What are some other ways you like to stay active during the workday?