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Quick and simple tests to assess how well your working memory, short-term memory and long-term memory are working.
Take the testWith so much time spent sitting down, poor circulation is common in office workers. This can often lead to stiff, sore legs and poor health. In this blog post, I provide some handy leg exercises to help boost circulation in the legs while at work, without attracting attention!
‘Deskercise’ is a popular topic these days, with so many office workers struggling to fit exercise into their busy daily schedule. However, many suggested exercises are a bit unpractical for the average office worker: if you have a private office with a door then you might get away with doing squats or lunges by your desk, but many of us work in shared office spaces or cubicles – and no one wants to be caught doing a downward-facing dog in the middle of the office floor.
Nevertheless, promoting circulation in the legs is vital for preventing discomfort and stiffness, as well as the development of varicose veins, so you should try to do some leg exercises at your workplace where possible. Our recommended leg exercises are therefore simple and subtle, so you can get away with doing them under your desk without receiving any strange looks.
Here are our suggestions of simple, practical exercises for your legs that you can do at work without looking crazy or disturbing others:
While sitting at your desk keep one foot on the floor and raise the other leg straight out in front of you so it’s parallel with the floor. Hold for five seconds, then lower and repeat with the other leg. Keep going until you have raised each leg 10 times. If you want to make this a little more challenging, try tracing a circle with your toes while your leg is lifted.
With your feet pressed firmly on the floor and your legs at a 90 degree angle, lift both heels up off the floor, lower, and then lift both toes up off the floor, pulling them towards your shins. Try to keep a steady rocking motion going. Or, you can alternate your feet so the toes on one foot are raised while the heels on the other are raised.
In a similar exercise, stretch your legs out in front of you with your feet hovering just above the ground. Raise the toes of your right foot towards your shin, bending your ankle – you should feel your calf muscle stretch. Simultaneously stretch the toes on your left foot towards the ground. Then switch, simultaneously lowering your right toes to the ground and raising the left ones towards your shin. Try to keep a steady rhythm going for 30 seconds.
Take a small ball to work with you – something with a little give, like a tennis ball. Hold the ball between your knees and squeeze it for 5 seconds. Then relax your legs a little – but don’t drop the ball! Repeat 10-15 times.
Not really a desk exercise, but perfect for when you’re waiting by the printer, copier or microwave. Simply lift both heels off the ground so your weight is on your toes, and then lower and repeat.
Rapidly tap your toes for 30 seconds (or longer if you like) to keep blood pumping. Or, if you want to engage your core muscles, try tapping your whole feet as though running on the spot.
This is an easy one! Whenever you get the chance to, try to fit in a short walk. This could be by going to visit a co-worker instead of emailing them, taking the stairs instead of the lift, or taking a five minute walk after lunch.
Lastly, wiggle your toes. While not as effective as some of the more challenging exercises, keeping your toes moving will encourage good circulation, and it’s so easy to do.
Ginkgo biloba is one of the oldest herbal remedies known to man. We gather freen leaves from the Ginkgo biloba tree each spring to create our fresh herb tincture.
To help maintain a healthy circulation of blood, try our Ginkgo biloba drops. These can help to boost your circulation if you find yourself stuck at a desk all day!
If you find that a long day sitting at your desk leaves you with stiff, aching legs, you might want to try an extract of Horse Chestnut to complement your leg exercises.
Our extract of Horse Chestnut, Venagel, is great for relieving tired, aching legs. Just rub a little on the affected area to relieve your symptoms.
Other ways to boost circulation and improve your overall health at work include:
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