If you don’t have time for a regular fitness program because of work, kids, or life, a simple workout may be just what you need. Here are 10 simple exercises you can do at work quickly and easily. You can still get a good workout without hitting the gym.
10 simple exercises you can do at work
- Sit on a large exercise ball instead of using an office chair. The balance required to sit on the ball is a good core stabilizer. You’ll be toning and strengthening your abs before you know it. You just need to concentrate a little, which frees up your brain to work.
- Resistance bands are great for stretching your legs and arms. You can attach the straps to the legs of a desk or chair and perform arm or leg exercises while sitting at the desk. If you’re on the phone, switch hands as a rep. If you’re typing on a computer, use tape to work on your lap.
- Keep moving. Move around the office as much as possible during breaks. If you have ankle weights, wear them for extra support while walking.
- Exit the elevator and go up the stairs. Even if you are on the 14th floor, you can take two or three flights and take the elevator the rest of the way. Doing it alone will get your heart pumping and release endorphins. It gives your body and mind a head start, and your body and mind will thank you.
- Use the parking lot. You might think that your parking space has nothing to do with your fitness level, but parking further away can provide a mini cardio workout. Be sure to allow extra time to avoid delays and park as far away as possible. Wear these weights around your ankles and walk, run, or walk to the building. Don’t worry about how you look when you do this, because the body you get from it will look and feel better.
- Stretching is always important. Sitting at a desk for 8-9 hours a day can cause muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots and joint stiffness. The most important thing you can do for your health is to stretch. Get up and stretch every hour. Simple stretches you can do at your desk can be anything from stretching your arms to the ceiling to touching your toes to ballet curls. Be sure to move your back well from side to side to stretch your spine and abdominal muscles. Writer’s belly is caused by a sedentary shortening of the ligaments in the abdominal muscles, resulting in a “big belly,” so be sure to stretch those muscles to keep them long and lean.
- Arm circles. Stand with your feet shoulder-width apart, arms extended at your sides at shoulder height. Move your arms in a small circle behind you. Do 20 times in this direction, change direction and repeat. Exercises like these strengthen your triceps and stretch out your shoulders.
- Roll your neck. Turn your head to the left and start to roll it back. Continue turning to the right and down. Reverse the process on the other side by returning your head to the starting position. This simple exercise helps reduce tension on the spine in the neck, which often causes spondylarthritis in many people over a long period of time.
- Extending your legs while seated. Sit on the edge of your chair with your arms by your side. Make sure your right leg is extended straight, and your foot is flexed so only the heel of the right foot is on the floor. By keeping your foot flexed, your shin and ankle muscles are engaged. Without rounding your back, lift your leg up as high as you can. After two counts, lower the hold. Do the same with the other leg. You should perform 10 repetitions on each leg.
- Air punching. This is actually beneficial as blood circulates better around your arm muscles and strengthens your heart muscles. To do this, hit the punching bag with your closed hands and wait for about a minute. When you do this as one of your office activities, try to reduce the surface marker to a small radius so that you don’t run into things with the people around you or your cubicle wall.
The benefits of exercise in the workplace
Exercise at work is a great way to stay active and healthy without sacrificing your productivity. You can do this exercise at your desk, during your break or even during your commute. Common benefits of functional exercise include:
Keeps you fit despite your busy schedule. If your work and personal life leave little time for working out and exercising every day, you can work well in the gym the body works while you complete your work.
Increases your energy level: Getting your body active helps you wake up and increases your energy level. High energy can make you work more efficiently and effectively.
Improves your mood: Physical exercise can help stimulate your brain, improve your concentration, and reduce your stress levels. This can lead to happiness at work and more motivation to get work done.
Making time to exercise and stay fit can be difficult but doing a few simple things during the work day can really make a difference.
So, next time you feel like your butt might be glued to your desk chair, try some or all of these 10 simple exercises you can do at work.
check this out: 10 habits of healthy living for entrepreneurs