When life gets busy, sometimes all you can do is make do with what time you’ve got in order to keep up with your fitness goals.
As big a part of my life as the IT world is, it’s not the only thing I think about. I also happen to be an avid fitness enthusiast! I believe exercise and wellness are big parts of leading a happy, healthy, and successful life, and I’d like to pass that on to you.
In this series, I’ll share simple and effective tips and insight for leading a healthier life. Keep these in mind, and you’ll be surprised by how soon you feel a difference!
This week I’ll be sharing a few exercises you can do at the office on days when hitting the gym just isn’t in the cards.
Life is hectic on a good day, so when work gets busy and starts eating into your off hours, sometimes sacrifices need to be made. While your trip to the gym might be one of the first things to go, that doesn’t mean you have to skip your workout completely.
If you can get a few minutes to yourself in your office, you can add a little fitness back into your day. You already know you should be getting up and moving throughout your workday, so why not step things up a little with a few easy at work exercises? As a substitute for your regular workout or an addition to your routine, these 7 exercises are all great options that don’t require any special equipment.
1) Stationary Jogging – Been sitting at your desk for a few hours? Get on your feet and jog in place for a minute. Try to work in a minute of jogging every few hours, and if you’re feeling especially energetic and don’t mind breaking a bit of a sweat, work on lifting your knees.
2) Wall Sits – A great way to stretch your legs while working on your endurance and strength, wall sits are a simple move you can do anywhere. Just stand with your back against the wall and slide yourself down until your thighs are parallel to the floor. Hold that position for 30 – 60 seconds. Do a few reps, then get back to work.
3) Seated Leg Raises – If you’d rather not put on a show for the folks in the surrounding cubicles, try a more discrete deck exercise; seated leg raises. Straighten one or both legs out under your desk and hold in place for 5 – 10 seconds, then lower your legs without letting your feet touch the floor. Sneak in 15 reps a few times during your workday, and consider adding your laptop bag into the mix for some added weight by looping the strap over your ankle.
4) Triceps Dips – If you’ve got a sturdy desk, this is another easy strength building exercise to add to your workday arsenal. Sit at the very edge of your desk with your hands firmly gripping the desk on either side of you, take a step or two away from the desk and firmly plant your feet. Straighten your arms to lift your body off the desk, then bend your arms to a 90-degree angle that dips your body. Hold that position for a few seconds, then straighten back up while still holding your body away from the desk. 8 – 10 reps are ideal here.
5) Shadow Boxing – Need to work off a little stress after a long meeting or phone call? Put on an upbeat song and do your best Rocky impression. Throw a quick series of jabs, hooks, and uppercuts at an invisible opponent for at least a minute. This workout is as good for your mood as it is for your arms, chest, and core. Win-win!
6) Wall Push-Ups – A little easier to pull off while wearing restrictive work attire, all you need here is a sturdy wall. Stand a foot or two away from the wall and lean forward until your palms are flush with the wall and your arms are straight and parallel to the floor. Bend your elbows to bring your body towards the wall, hold for two seconds, then straighten back out. Repeat for 12 – 15 reps.
7) Go For A Stroll – Something as simple as getting up to stretch your legs can make a big difference. Instead of emailing a coworker with a question, walk over and talk to them face to face. Do a circuit of the office to check in with the team and see how everyone is doing, or make a trip to the supply closet to top up the paper stash at the communal printer. Depending on how big your office space is, this is also a great excuse to get in a few sets on the stairs.