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Take a break from Facebook to pump some iron  

By Katie Lewin

You know the feeling. You’ve been staring at your laptop screen for hours, dazed and disoriented, eyes as glazed as a donut. Next time you’re fighting Facebook fatigue and need to take a break, why not pump some invisible iron? Don’t worry, it’s not nearly as strenuous as it sounds — you won’t even need to get up from your chair!

This workout from the Centers for Disease Control and Prevention (CDC) in the US doesn’t involve any free weights, but still strengthens your upper body and your grip, and increases the flexibility of your arms, back and shoulders in just a few easy steps:* 

1. Stand, or sit forward in an armless chair or couch, with feet on the floor, shoulder-width apart.
2. Movement 1: Imagine there is a wall directly in front of you. Now, slowly walk your fingers up this imaginary wall until your arms are above your head. Hold them overhead while wiggling your fingers for about 10 seconds, then slowly walk them back down.
3. Movement 2: Next, try to touch your two hands behind your back. If you can, reach for the opposite elbow with each hand — or get as close as you can. Hold the position for about 10 seconds, feeling the stretch in your back, arms, and chest.
4. Movement 3: Weave your fingers together in front of your body. Raise your arms so that they're parallel to the ground, turning your hands out so your palms face the imaginary wall. Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds. 
5. Repeat this three-part exercise three times.

An added bonus of strength-training? Increased focus. A 2012 study found that strength and resistance training programs led to improved cognitive function. Which is perfect for those long, grueling hours pinning recipes for pizza and cupcakes on Pinterest. You got this, champ. 

*Before you do any new exercise routine, check with your doctor to learn which activities are safe for you. When you have diabetes, you may have to take a few extra precautions to work out safely. Try to check your blood sugar before, during and after exercise to make sure it's within target range. While exercising for 30 minutes five times a week is usually recommended, you may have to start more slowly, especially if you're new to working out. 

Published on April 29, 2016. 

Katie Lewin is a Bay Area-based health and lifestyle writer.