How to Beat the Afternoon Slump #3: Take an exercise break

Our post on Monday talked about the importance of taking a break outside during lunch, such as a short 10-minute walk. However, you don't even have to leave the office to take an exercise break.

Take 10 minutes for isometric exercise on days when the weather is bad or you can't leave. Isometric exercises involve nothing more than tensing a muscle and holding it. For instance, with your arm held out, tense your biceps and triceps at the same time and hold for 5-10 seconds. You can do this with your calf muscles, thigh muscles (front and back), chest, abdomen, buttocks, shoulders and back.

"We are made to move, not sit at a desk 12 hours a day," says Joan Price, author of The Anytime, Anywhere Exercise Book. "As ergonomic as your desk or chair may be, sitting produces back pains, headaches and listlessness. You become less productive."

If you wanted to, you could work a rotations, or cycle, of isometric exercises involving almost your entire body into your desk job every day. The total workout could be quite significant, despite never interrupting your work or causing your to break into a sweat. Plus, you're not only toning your body, but you are toning your mind.

Try some of these easy strength-building suggestions to boost your metabolism and increase your energy throughout the day. Repeat each of these exercises 15 times.

• Do one-legged squats (hold onto a wall or your desk for support) while waiting for a web page to load, the copier to scan your reports or faxes to come through.
• Stand with one leg straight and try to kick your buttocks with the other.
• Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch (do each leg 15 times).
• To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat; hold for a few seconds.
• To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you're looking at the floor. Then slowly pull yourself back in.
• Desk push-ups can also be a good strengthener. Standing, put your hands on the desk. Walk backward, then do push-ups against the desk.