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By Crofton Podiatry
November 06, 2018
Category: foot exercises
Tags: walking   toe exercise  

The shortest days of the year are approaching, and you can definitely feel it. If you’re one of the many folks who have long commutes, there’s a good chance that you leave for work in the dark and you get back home in the dark.

This might lead to a lower likelihood of going outside to get a few more steps into your day. The dark and cold of the night might make you want to stay indoors. Instead of taking the long route home, you might opt for the quickest and most direct path.

So how can you find ways to include more physical activity in your day? How about you do it while at work? Try some of the following exercises, depending on what your workspace allows:

  • Foot circles: Raise one or both feet and make circles with your feet, rotating at your ankles. If you raise both feet high enough, you might even get an abdominal workout!
  • Point and Flex: Raise one or both feet and spend 5 seconds each, pointing and flexing. Add a toe exercise by spreading the toes when you flex the feet.
  • Squats: If you have a private or semi-private cubicle (or maybe even if you don’t!), set a goal of how many squats you want to do in a day. Maybe just 50 or 100. Then take quick breaks to do 10 at a time. It’s a quick and easy way to prevent from sitting too long. Be sure to plant your heels down firmly to do them properly.
  • Air Chair: As you write an email or chat, challenge yourself to do an air chair for the duration of your message.
  • Heel raises: If you have a sit/stand desk, do some heel raises as you work or during quick breaks. You can also do some tip-toe walking when you go to the water station to hydrate.
  • Walking or climbing breaks: If your lunch is an hour, try spending some of that time walking outside or climbing stairs. Additionally, challenge yourself to take stairs if you have meetings with coworkers on a different floor.

You can do these exercises as often or as little as you want. If you tend to forget the time as you work, set an alarm every 30 min to an hour to make some part of your body move. Get up to get water, go to the bathroom, or take some deep breaths while stretching.

If you notice any pain or discomfort while doing these exercises, make an appointment at Crofton Podiatry with our board-certified podiatrist, Dr. Brad Toll. We use the latest treatment options to take care of all of your foot and ankle care needs. Our podiatry team at our serves the Crofton, MD area as well as the surrounding areas of Gambrills, Odenton, and Bowie.

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