At Work Workout

Parks and Recreation wants you to have a fit and healthy lifestyle. There are nine fitness centers at various recreation centers throughout Washington, DC. For those days when you can’t get to your local recreation center, here is a list of great "at your desk" moves to help keep you fit!!

Note: Before beginning any form of exercise program, consult with your doctor.  Any exercise program should begin with some form of warm up.  Walking around the office or going up and down the stairs a couple of times are good ways to get your body primed and ready to work.

Squats (Total leg – front, back, and glutes)

Stand in front of your chair, facing away from the chair, with your feet shoulder-width apart.  Bend your knees as if to sit down, keeping your back straight and your head up.  As you touch the chair, return to your starting position.  While bending, make sure that your knees don’t go forward beyond your toes.  Work to keep your heels on the ground as well.  Three sets of 10 will give your lower body a good workout.

Leg Extensions (Quadriceps – front of your leg)

Sit down with both feet about shoulder-width apart. Extend one leg straight out in front.  Squeeze for two seconds and release, lowering your foot back to the floor.  Repeat for a set of 10.  Change legs after each set of 10.  Do three sets.

Leg Curls (Hamstring – back of your leg)

Stand behind your chair with both hands on the back of your chair with both feet shoulder width apart.  Lift your heel, toward your glutes, and squeeze at the top of the contraction for two seconds and release.  Lower your foot back to the floor and repeat for a set of 10.  Change legs after each set, completing three sets with each leg.

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