Have A Desk Job? Exercise Regularly!

If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as:

1. tight hip flexors, hamstrings and calves,
2. postural problems such as hunched, rounded shoulders and forward head position,
3. limited lumbar spine extension and a stiff thoracic spine,
4. tight external hip rotators with limits hip joint range of motion,
5. shoulder blade alignment problems and
6. miscellaneous muscle strains and muscle imbalances.

Postural problems can be corrected. See my posts on posture. Flexibility problems can also be corrected. See my posts on flexibility. The problem is that many people exercise very little.

Some things you can do to help yourself:

1. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner.

2. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good.

3. Follow a regular strength and interval cardio exercise program 4-5 times a week. All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle (and related fat burn), good heart health and strong bones.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


  1. Well said,

    Its amazing what 30 minutes of exercise a day will do!

    Keep up the great work on the blog.


  2. This reminds me of when you fly long hours in a plane... Good exercise tips for people who fly a lot, although I've never seen anyone actually doing any on a long distance flight.(!)


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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