5 Exercises You Can Do At Your Desk – Let it Rip!

exercise-in-officeBut what the typical adult does at work is sit in a desk chair for eight hours, plus a sitting-down commute both ways and an evening spent in front of the TV. This is a recipe for ruin. Sitting all day increases our risk for obesity and puts us at risk for back pain, poor posture, leg cramps, tense muscles and sheer boredom.

According to a survey by the National Center for Chronic Disease Prevention and Health Promotion, nearly 50% of adults in the U.S. admit that they don’t engage in the suggested 30 minutes, five days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity. In short, about half of Americans don’t get the physical exercise they need.

But there are exercises you can do right at your desk to help you improve your body’s flexibility and strength with nothing but a few minutes and your desk chair. Just remember to check with a doctor before starting any exercise regimen.

Here are 5 exercises you can do right at your desk! So no more excuses – let it rip!

1. The Magic Carpet Ride
This works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

2. Tricep Desk Dips
This is for upper-body strength, courtesy of Nolan Palmer Smith. Ladies, this will help the backs of your arms. Place your butt on the edge of the desk, then place your palms on the edge of the desk on either side of you. Keeping your feet together, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times. For a variation, put your feet on the chair.

3. Carpal Tunnel Reliever
Carpal tunnel syndrome shouldn’t catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won’t have to go far). Hold for 15 seconds. Repeat as needed through the day.

4. The Wooden Leg
For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

5. Sitting Spinal Stretch
This enhances both flexibility and muscle strength. Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds.

Resume Tip: Include Personal Projects

ideasIf you’re new to the work force, it’s important to add your personal projects as experience.

Include Personal Projects On Resumes When You’re Just Starting Out

Getting a job when you’re just starting in your field can be difficult because your resume is essentially empty. That said, it has been suggested by many professionals seeking to hire that those personal projects you undertake are a great way to pad out your resume and showcase your potential.

Most people don’t walk out of a college with a lot of relevant work experience, but chances are you have plenty of experience in the field you’re looking to get into. The trick is to embrace that experience, even if you didn’t actually get paid for it:

Don’t limit yourself to the confines of a traditional resume. Recognize that under “Skills” you can list everything from Photoshop to silk-screening, that studio time can be just as important as past employment, and that unpaid side projects show dedication, initiative, and responsibility. If the majority of your experience is personal, studio, or classroom work, add more of a description than you normally would, explaining the kind of timeline you were working with and why you chose the subject matter.

While it’s not the same as prior experience at an employer, you personal or side projects can showcase your skills just as well. This is especially handy for anyone getting their start straight out of college, but if you’re looking to change career paths this is an effective way to talk about how you’re qualified for a position even if you don’t have the paid experience to back it up!

5 Easy Tips to Make Your Resume Stand Out

resume-stand-outIn order to get ahead in the job market, you need your resume to stand out and accurately represent you. There are simple, and easy things to do to help your resume stand apart from all of the others.

Here are five easy tips:

1. Use a simple design.

Keep your resume design simple, and easy to look at. Resumes with large paragraphs difficult to find relevant information, unprofessional fonts, and small fonts are frustrating to hiring managers having to sort through lots of resumes for interested applicants. Keep your resume design simple and pleasing to the eye. Make sure your resume has lots of white space, and break up any large content filled paragraphs into bullet points.

2. Include keywords.

Much of your job search will be conducted online, and your resume is likely to be uploaded to a potential employer’s’ website, and other job sites. Pay attention to the specific job you are applying for in the job advertisement. Include the keywords and the title of the position they are advertising for several times throughout your resume. Including these keywords and key phrases increases your chances of being found by an employer or recruiter searching for what you are offering!

3. Power words.

Power words are words that strongly demonstrate your abilities. These words help to spruce up your resume, and leave a lasting imprint on the reader. Words such as proactive, informed, motivated, launched, influenced,shaped, supervised, streamlined, and developed are just several examples of power words. Working such words into your bullet points also help give your resume some emphasis, appeal,and distinction.

4. Keep it relevant to the position you are seeking.

List your education, including certifications, workshops, and extra training in your field. Also list any technical skills, extra languages and anything that makes you especially useful. Leave out hobbies. Short, sweet, concise and targeted is the best way to go.

5. Just list the years.

You don’t need to use months and years on your resume, just the years.This will be especially helpful if you’ve held irrelevant jobs for less than a year because you don’t have to mention them on your resume.