Desk duty: tips to stay fit during the workday

Jet, July 21, 2003

Once upon a time, landing a cushy desk job was considered a good thing. But wearing a white collar can put your health in the red if you spend the work day chained to an office chair.

Living the sedentary life increases your risk for high blood pressure, heart disease, stroke, diabetes and obesity. Inactivity also saps your strength, stamina and immunity and makes it harder to manage job-related stress, which explains why you feel so drained by day's end.

If your workplace leaves you with little flex space, these tips will get you active on the job in no time:

* Stock your supply cabinet. Keep a few fitness essentials on hand so that you'll always be ready for exercise. File a pair of lightweight dumbbells in your desk drawer for arm curls while you listen to voicemail, or use two hefty hardbacks for makeshift weights. Hang a jump rope on your coat hook for a quick cardiovascular workout. Stash an elastic exercise band in your closet for lower-body sculpting while you sit.

* Boot up. Six-inch stilettos look good with your power suit, but they won't work on a power walk. Instead, park a pair of athletic shoes or comfy flats under your desk that you can slip on for lunchtime treks or just trips around the office.

* Be proactive. Find creative ways to boost your daily productivity. Instead of e-mailing your co-workers from your computer, hand-deliver messages. While waiting for the elevator, do toe stands by raising up on tiptoes and lowering yourself. Better yet, climb the stairs to your floor.

* Get fit as you sit. If you can't escape the ball and chain, exercise in your seat: Push-ups--Hold on to armrests and push up until arms are fully extended. Lower your body until almost seated, then push up again. Leg lifts--Lift leg parallel to the floor, then raise it as high as you can. Hold, then lower. Alternate legs. Ab crunches--Sit with knees together and stomach tight. Grip the seat front for support. Lift knees toward chest, hold, then release.

* Lunge around. Work thigh and rear-end muscles with lunges. To lunge, keep your back straight and step forward with your right leg as you bend your left knee to the floor, but don't extend your right knee past your toes. Stand up straight and repeat, leading with your left leg. Alternate legs as you walk. Ignore stares from co-workers.

* Go clubbin'. Instead of dishing out gossip in the break room, gather a few fitness-minded co-workers and start a walking club. Talk as you walk on breaks, at lunch, before or after business hours. Can't recruit any workout partners? Join a gym near your job. More health clubs have facilities near business districts, making it easy to schedule a lunch date with fitness.