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We are all aware of the countless reports and studies being released about the health dangers associated with sitting for prolonged periods of time.  Increase of cholesterol, increased risk of stroke and heart disease, restlessness, loss of productivity, listlessness, and the list goes on and on; but many of us tend to sit at a desk for 9+ hours a day, so what are we supposed to do? Kelli Calabrese, MS, an exercise physiologist and spokesman for the American Council on Exercise says that you can get a full cardio workout in while you are at your desk, as long as you are within your target heart rate.

Calabrese says that improving your heart rate variability has been shown to increase longevity and decrease heart disease risk; and that while you shouldn’t skip your normal workout routine, this can help you to supplement exercising while you work.

60 - Second Aerobics

  • Glance at the wall clock and rip off a minute's worth of jumping jacks.
  • Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.)
  • Simulate jumping rope for a minute: Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
  •  While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
  • If you can step into a vacant office or conference room, shadow box for a minute or two. Or just walk around the room as fast as you can.
  • Or do walk-lunges in your office or a vacant room. Set your PDA to beep you into action.
  • No conference room? Take to the stairs -- two at a time if you need a harder workout! Do this 5-7 times a day.

For further exercise tips for while you work, check out the rest of the article here!

In addition, check out our upcoming Lunch-and-Learn “The Perfect Fit: Creative Solutions for Exercise at Work”, featuring a presentation by Sean Reilley, the Program Coordinator for Fitness and Fitness Center Management. 

Sean will be reviewing daily exercise recommendations to achieve health benefits, and he will be discussing a few simple tips and tricks to fit fitness into even the most hectic of schedules.

Friday, May 3rd from 12:00-1:00 in Peggy Ryan Williams Center HR Conference Room GL52 


Individuals with disabilities requiring accommodations should contact Katie Sack at or (607) 274-1208. We ask that requests for accommodations be made as soon as possible.

The Perfect Fit - The Importance of Exercise at Work | 0 Comments |
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