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WE ALL NEED TO GET UP AND MOVE, BUT WHAT CAN WE DO? In the spirit of public service (and
Try multi-tasking: because our boss made us), The Post’s infographics department tested exercises in and around our
Our exercise leader
did side lunges cubicles twice a day for a week to see which ones real people could incorporate into a workday. The
while conduc-
ting a phone
moves were suggested by experts whose jobs involve studying motion, preventing obesity and
interview. generally getting people off their duffs. We rejected a few NOT TOO VERY
immediately — jumping jacks? Not in this bra! — but chose Difficult? 1 2 3
these 12. Our observations aren’t scientific, but they’re Sweaty? 1 2 3
definitely real. By Bonnie Berkowitz and Laura Stanton Humiliating? 1 2 3
1 RAISE THE ROOF (20 reps) 2 TRICEPS KICK (20 reps) 3 THE HULK (20 reps)
While marching in place, push While marching in place, Keep marching and leaning. With your
45°
toward the ceiling with your bend at the hips, about elbows bent and fists together
palms up and thumbs almost 45 degrees. Bend your in front, move your arms
touching your shoulders. elbows, then extend them back like wings. Try to
Make it harder by holding behind you as if you are touch your shoulder
books or water bottles. lifting weights. blades together.
1 1 2
1 1 2
2 2 3
1 1 1
Wardrobe
1 2 Wardrobe 1 warning:
2 2 warning: 3 Hemlines
Impossible will rise
Pro: Not terribly Pro: Wakes up the in a tight Pro: Made us smile. on both
noticeable. hip flexors and skirt; ill- Lends a flash-mob skirts
quadriceps. advised in feel to even the least and
Con: Requires a short shirts.
coordinated group.
caution to avoid Con: Requires extra skirt.
kicking things concentration and Con: Not the slightest
behind you. coordination. bit subtle.
7 PUNCHING (20 reps) 8 DESK PUSHUP (10 reps) Place hands on 9 SIDE LUNGE (10 per side)
While edge of desk, Take a big step to one
rocking foot shoulder width side. Point toes
to foot, punch with apart, legs out forward and bend
alternating arms. To reduce behind you. one knee, keeping
elbow stress, try not to fully Push off with other leg straight.
straighten your arm. as much Push back up.
force as
you
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can. 2
2 3 2
2 2 2
3 3 2
3 2 2
3 2 1
Sources: Toni Yancey, professor of health services at UCLA and author of the get-moving book “Instant Recess”; Alice Burron, exercise physiologist and spokeswoman for the American Council on Exercise; THE WASHINGTON POST
Catrine Tudor-Locke, who studies walking behavior at Pennington Biomedical Research