- While on the phone stand, stretch or do some squats or knee bends. This will give you a break from sitting and help to promote good posture and counteract sitting posture.
- Activate your stomach muscles by pulling your belly button in towards your spine. This will help to promote good posture and take pressure off your low back. If you put your hand on your stomach and cough, you will feel what it is like to activate your stomach muscles.
- Take a mini-muscle break every 60-90 minutes. Stretch and change position to promote proper posture. Schedule this into your electronic day-timer to give you a pop-up reminder on your computer.
- Walk to your co-workers desk rather than picking up the phone or sending an email, your body & your colleagues will appreciate it!
- After an hour of sitting stand up and complete 10-20 chair squats. This will assist in circulation and strengthening of your lower body.
- Keep a wobble board at your desk to use as a balance tool while standing and talking on the phone. Training with such a board helps improve body awareness and also helps strengthen stabilizing and supporting muscle groups.
- Resistance bands/exercise tubing, hand-weights, fit-balls and sit fits and wobble boards all can fit into any workstation. Taking quick fitness breaks using these tools will contribute to your 30 minute daily total of physical activity.
- Leave your desk when you take your coffee break; hit the stairs or take a short fresh air break by walking around the building.
- For small meetings under 15 minutes that don’t require writing, try walking and talking. Everyone will feel energized and refreshed and you will have accomplished exactly what you would have sitting down.
- Posture and joint alignment are essential in injury prevention. Sit tall, lift your chest bone (sternum) an inch, keep your shoulders pulled down and back with both feet flat on the floor. Be sure to adjust your workstation to comfortable positions.
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At the Workstation
