192 - Exercising at your desk

Fitness Food Finances

Exercises at your desk
https://docs.google.com/document/d/1XqINLkHBhZKft8bOP0ERklxafErKtLrVr6dqWDB5Wtw/edit?usp=sharing
Stand up desk
https://www.amazon.com/VIVO-Adjustable-Workstation-Controller-DESK-KIT-1B6B/dp/B07V6ZSHF4/ref=sr_1_1_sspa?sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY
DeskCycle pedaler
https://www.amazon.com/DeskCycle-Ellipse-Under-Elliptical-Black/dp/B07MBQ19Z2/ref=sr_1_1_sspa?sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1
Heel Seats
https://www.amazon.com/Heel-That-Pain-Seats-Orthotic/dp/B000KPHHPG?ref_=ast_sto_dp&psc=1
Jamie's play
https://act1theater.org/#smtx-click
Adventure Racing
https://www.warriorraces.com/races
Transitioning to a Stand-Up Desk: Going from sitting all day to standing all day can lead to issues like lower back pain, leg fatigue/swelling, and foot/joint pain. The key is to transition gradually, starting with 30 minutes of standing and 30 minutes of sitting, then gradually increasing the standing time. Using a foot rest, anti-fatigue mat, or going barefoot can help mitigate the issues.
Desk Cycle/Pedaler: Using a desk cycle or pedaler device can help keep your body moving even when you are focused on work, preventing stagnation.
Exercises to Do at Your Desk:
- Door jamb squats: Hold onto a sturdy door frame and do deep squats
- Low, low squats: Squat as low as you can, using elbows on knees for support
- Dumbbell thrusters: Hold weights at shoulders, squat down, then press the weights overhead
- Burpees: Alternate between standing, dropping to the floor, and standing back up
- Calf raises: Raise up on your toes, either on the floor or on a 2x4
- Step-ups: Use stairs or a box to do step-up exercises
- Lunges and Cossack squats: Take a large step to the side and lower into a side lunge
- Torso twists and arm circles: Rotate your torso and move your arms in circles
- Sit and reach: Sit and reach for your toes, using a rope or band to go deeper
- Foam rolling: Roll out your lower back, glutes, and quads to release tension
Additional Recommendations:
- Try a stand-up desk that can be easily adjusted up and down
- Consider getting heel cups or five-toe socks to support your feet
- Get involved in the Crossfit Garage community for workouts, events, and social connections

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