9-1-1 dispatchers have one of the most stressful jobs around. When something horrible happens, they’re the first ones to respond—that’s why they’re sometimes called Invisible First Responders. Helping people through some of the worst times of their lives for eight or 12 hours a day can take its toll, making dispatchers susceptible to work-related problems like high stress, PTSD, and weight gain.

While dealing with stress and PTSD can be complex issues, dealing with weight gain is a little bit easier to handle.

One of the first things dispatchers—and anyone who sits at a desk for an extended period of time—can do to start getting healthier is exercise. Of course, if you’re working 12-hour days, you probably don’t have much time to go to a gym or get outside for a jog. That’s why these five exercises, which you can do in short intervals right at your desk, are a great element to incorporate into your daily routine.

1. Seated Leg Raise. Scoot your chair out so you’ve got enough room to extend your legs out straight in front of you. Then simply raise your legs up until they’re parallel to the ground, and lower them without touching the floor. Try for 15 reps. You can even add some weight by looping your purse or bag over your ankles.
2. The Seat Squeeze. You can do this one almost unnoticeably, so work it in any time you can. It’s pretty simple: squeeze your glutes together, hold for 5-10 seconds, and release. Repeat till your muscles are tired.
3. Squats. You know how these work—stand behind your chair, and squat with your arms held out and eyes looking straight ahead. Do as many as you can fit in between calls, holding for 15 seconds each if possible.
4. Inner Thigh Squeeze. Have a book handy? While seated, place it between your thighs and squeeze, pressing your legs in toward each other. Hold for 30 seconds.
5. The Bicep Curl. Do a regular bicep curl, but substitute a stapler, a filled water bottle, or anything else with a little weight that you can hang on to. It’s true you won’t be packing on muscle this way, but you will be burning calories and toning those upper arms.

Another important way to improve your health at work? Stretch.

Stretching is an excellent and easy way to get your blood pumping and reduce feelings of stress. It also reduces pains associated with desk jobs—neck and back pain, for example.

A simple neck stretch will help prevent stiffness. Starting with your head held straight up, looking forward tilt your head to one side until your ear touches your shoulder. Then repeat on the other side. Do as many times as you like—you’ll feel a deeper stretch each time.

A good back stretch is one you’ve probably seen people do hundreds of times (it’s popular with the pregnant crowd): standing up straight, put your hands on your back just above your hips. Then lean back slowly and gently, extending your back and giving those muscles some relief from the hunched position they’ve probably been in all day.

And if these exercises whet your appetite for more, there are some great 10-minute workouts you can do on your breaks or when you have a few minutes at home. Don’t let the brevity fool you: you’ll be sweating by the end. Try one that has a combination of cardio—running in place, sidehops, or jumping jacks—with strength training, like woodchops or lunges. That way you’ll get the most out of your limited time.

Dispatchers have a tough job, but doing these exercises as often as you’re able will not only help you stay healthy, they’ll decrease your stress levels too.

And if you’re in need of a technological way to make your dispatchers happier, KOVA Corp. has the product to help you. Browse our selection of public safety software solutions, and then contact us! We’d love to help you find the right software solution for your team.