office

Movement Snacks

Movement snacks are short bursts of movement throughout the day much like you’d have a snack between meals. They are not meal substitutes. It would still benefit you to get a workout in, but whether you workout or not, adding small bursts of movement throughout the day is vital to health.

If you absolutely don’t have time for a full workout, adding in movement snacks is better than nothing. More and more research indicates that any movement you can make time for is worthwhile. A recent study out of Japan found doing one bicep curl a day increased muscle strength by 6-12 percent. Our body really responds to any movement we give it.

The goal of a movement snack is to figure out how movement can fit into your day. I’ve provided some suggestions below, but really you want to think about what will actually work in your day. Consider what is a new habit you can form. In the video below Taylor Kinzler from NBC CT LIVE mentions how she could fit in a movement snack while her videos are uploading at work. That’s the idea…think like that. But if you need some tips… try some of these:

Wake Up & Pandiculate

Your […]

Movement SnacksMaggie Downie2023-08-29T13:45:18-04:00

Exercise All Around The House

If in our busy worlds you are going to make time to fit exercise in, one thing to do is to put reminders around and make it easy. Of course scheduling time for workouts (and then doing them) is important, but in addition sneaking in fitness throughout the day is beneficial. I live in a house where I have a full studio downstairs, but sometimes, quite pathetically, that is just too far away. If I’m really going to do a stretch that I know my body needs every day I need it to be even easier. So I have items to remind me at my desk, in the bedroom and in the living room.

I keep foam rollers and yoga blocks in my bedroom so I can stretch easily or foam before or after I hop in the shower. And I keep a ball at my desk so that I can stand up and do some occasional exercises when the mood hits me. I also have a smaller ball for self massage. I have a yoga mat, flexband, and stability ball in my living room. I will admit, I use these the least. When I go to the […]

Exercise All Around The HouseMaggie Downie2017-09-12T19:31:30-04:00

Stability Chair at Work

I often try to convince people that their bodies would be happier if that sat on a stability ball at work. When I worked in an office I sat on a stability ball and it was, if nothing else, a great conversation piece. Very few people take me up on the offer, however.

But my Dad did. And then the next day his office banned them because of a potential work hazard. I was annoyed because that is actually really short sighted (unless everyone at work has very expensive ergonomic chair that is actually ergonomic). Sure, anyone can fall off a stability ball, and I understand that we work in a litigious society, but all the research on sitting on a stability in schools or offices only shows the benefits. Kids do better in school. People remain more attentive (you’re less likely to fall asleep when you are sitting on a ball). Balls are more ergonomic than most office chairs so they are better for your back and hips.

A couple weeks later my dad received […]

Stability Chair at WorkMaggie Downie2017-09-12T19:31:48-04:00

Desk Work

Sitting at a desk all day can wreak havoc on your upper back muscles–the ones between your shoulder blades–but there is an easy way to take the stress off those muscles.

You can take little breaks to do shoulder exercises (protraction and retraction, elevation and depression, and arm circles) or while you are sitting you can think about your posture, trying not to let your shoulders roll forward and attempting to sit tall. Both are good options, but some people feel guilty or silly taking breaks to stretch during the workday.

When your back muscles start to ache, whatever you are doing (talking on the phone, in a meeting, working at the computer) take a deep breath and slide your shoulder blades down your back. Try to hold this position for as long as your mind can stay focused on it. Remember to breathe.

Desk WorkMaggie Downie2017-09-12T19:32:36-04:00

Office Pilates–Pelvic Tilts

Today you may be in the office or traveling in a car or on a plane. Either way, this is a good exercise to put the lower back at ease. It’s a small range of motion you can do seated in any confined space.

Sit up tall where ever you are and pull your belly button to your spine. Make sure you have a neutral spine–that means a slight arch in your lower back.
Inhale to stay
Exhale rock your pelvis by tucking your tail bone between your legs and flattening or lengthening your lower back. It is not a large range of motion.
Inhale rock back to neutral.
Repeat this exercise for as long as you like. You can’t do it too much. Do it throughout the day or whenever you feel pressure on your back.

Office Pilates–Pelvic TiltsMaggie Downie2017-09-12T19:32:44-04:00