It probably won’t surprise you to hear that on-the-job stress is more strongly associated with health issues than any other form of stress.  A great way to get that workplace stress under control is through exercise.

According to Summer Sides, a certified health fitness professional, “Exercise acts as a diversion from the source of the stressor.   It also helps to raise the levels of endorphins in the brain while lowering the stress hormone cortisol in the body.  It improves your sleep patterns, and reduces your muscle tension—overall making you happier and healthier.”

How can you do some stress-relieving exercises at work?  Some employers are providing onsite fitness facilities as well as walking programs and group exercise classes.  You also can do some deep-breathing, stretching, and exercises at your desk; or invite a co-worker to go on a walking meeting.

Here's a full-body workout that can easily be done in your office.  Try to complete each exercise for the given amount of time at least 2 to 3 times during the day.

Cardio: 

• Take the stairs: Walk at least 3 to 4 flights of stairs a minimum of 3 to 4 times per day.

Lower body:

• Calf raises: While sitting or standing at your desk, lift your heals off the floor and then slowly lower them. Repeat 15 times.
• Squats: Stand in front of your chair and slowly lower your body until you are almost sitting in your chair then raise back up to a standing position. Repeat 15 times.
• Leg extensions: While sitting in your chair, extend your right leg out until it is level with your hip. Hold this position as long as possible before lowering the leg and repeating on the other side. Repeat 15 times with each leg.
• Leg curl: Stand facing the front of your chair and place your right heal on the seat. Slowly pull the chair toward you until your knee is bent at a 90-degree angle then push the chair back to the starting position and repeat. Repeat with other leg.

• Shoulder press: Lift your arms and form a “goal post” (90-degree angles). Extend arms overhead, hold for at least 2 seconds and then return to starting position. Repeat for 45 to 60 seconds.
• Desk push-ups: Stand in front of your desk or a sturdy piece of furniture, placing your hands on the edge. Lower your body to a 90-degree angle, then push up to the starting position. Repeat for 45 to 60 seconds.
• Tricep dips: Sit in a chair (without wheels), place your hands on the edge of the chair (fingers pointing toward the floor) and walk your legs out (knees should line up over your ankles). Slowly lower your body until your elbows are bent at a 90-degree angle, then push back to the starting position. Repeat for 45 to 60 seconds.
• Back press: While sitting or standing at your desk, lift your arms out to the side until your elbows are bent at a 90-degree angle and are in line with your shoulders (hands are facing the ground). Slowly press your elbows back, squeezing your shoulder blades together. Hold for at least 2 seconds and then return to the starting position. Repeat for 45 to 60 seconds.
• Bicep curl: While sitting at your desk, place your hands on the edge of the desk with your thumb on the top, then push yourself back until your arms are straight. Slowly pull your body in toward the desk using only your biceps, then push yourself back to the starting position and repeat. Repeat for 45 to 60 seconds.

Next time you feel your stress levels rising, try some of these techniques and see how much better you feel, both mentally and physically.

Written by:
Kay Jones Lewis
Editor
Wellness Coalition America