Here are 10 NO SWEAT moves you can do at your desk, work station or at home!

10 Good choices, 10 Words or less. List #41

Here are 10 NO SWEAT activities you can do right at your desk, work station or home! This is also a good culture test. If people look at you as to say “What are doing?” you have a sedentary fixed mindset culture. If people give you the “thumbs up”, you’re experiencing positive culture change. The bolded words count as the 10 words.

1. Arm raise stretch- Raise both (like calling a Touch-down) — breathe in as you raise them. Breathe out as you lower them hold just past the point you want to release.

2. Shoulder shrugs — Move your shoulders slowly up, forward, down and making a complete circle 3 times will do it!

3. Single knee to chest- While seated and with a straight back place your right hand under your right knee bring your right leg up toward your chest until you feel a mild stretch hold.

4. Hand/Arm stretch — Interlock you fingers, palms out stretch — hold 10 seconds, then raise your arms above you head if possible. Now using one hand, pull back slightly on other hands fingers- toward you stretching the forearm, both sides.

5. Chair bumps- Bumping your backside to the cushion of you chair and standing again AKA the Double leg squat -From standing position per for a double leg squat (hints — keep back nice and straight and don’t go down to far (not > than 90 deg.) Do two 15-30 sec. sets.

6. Marching in place — 2 x 60 seconds short recovery in between.

7. Lunge stretch –extend one leg forward one leg back, knee over the ankle. Hold 10 sec. and switch sides.

8. Calf stretch or raises- 2 x 15-30 sec. with short recovery in between.

9. Standing X stretch- Wide foot stance, arms extended fully forming an “X”. Hold for 10 plus seconds.

10. Substitute moves- Walk around the office, to a friend’s desk, the building, the parking lot or take a phone call standing up.

If you ever feel dizzy or experience any unusual pain while executing the movements, please stop immediately. . Learn the moves and gain a sense of comfort performing them. Take all precautions regarding personal conditions which may affect your ability to perform these moves properly.