IngentaConnect The Desk Workout

Abstract:

“The Desk Workout” is designed for the working population who have sedentary type of desk jobs. Static postures can reduce blood flow, as well as contribute to muscle fatigue, pain, and cramps. The purpose of this poster is to educate an employee (injured or healthy) in the preventions of repetitive motion syndrome while providing a total body workout that will result in better work habits, posture, and general body awareness. A multi-component workout based on stretching and flexibility, physical conditioning and strengthening, while based on correct posture, has been designed. Five minutes of stretching or strengthening throughout the hour would give a 40 minute workout at the end of the day. Stretching can reduce muscle tension, improve coordination, increase range of motion, and prevent injury. Stretching exercises will also improve flexibility. Flexibility is an important component of muscular performance.

Resistance training, working with light weights, offers enormous benefits to maintaining and increasing bone and joint strength. “The Desk Workout” resistance might include desk type items such as a paper weight, soda or soup can, briefcase, water bottles, purse, or binder clips. Another form of strength conditioning that can be performed at one's desk is known as isometric training. Isometrics are static forms of exercising where muscle tension develops without a change in the length of the muscle. The reason that muscles do not shorten is because the external resistance against the muscle is greater than the tension the muscle can generate. Isometric exercises are an inexpensive and easy means of exercise at one's desk.

If we assume the habit of slumping and poor posture, pain and fatigue will result. By developing a daily exercise routine, a more positive and healthy habit is learned that may affect the rest of your life.