Your job is interesting, challenging, and rewarding, and you simply love it! However, your job may not return the favor, especially if it requires you to sit in front of your computer all day long. When you’re in your tiny workspace, it’s difficult for you to move, and yet very easy to gain weight. Before you know it, you have already added thirty pounds to your frame. Add to that the eye, neck, wrist, and back pain that you can get from sitting too long on your swivel chair. The good news is that there’s a way to combat the negative effects of a nine-to-five job, and that’s through exercise. How do you find time to work out, you ask. That’s where your creativity comes in. With a little bit of improvisation, you can actually work out during office hours. Here’s how:
Morning Huddle Stretches
Early morning office huddles are an excellent way to prepare for the day ahead. It’s also the perfect time to stretch and prepare your muscles for some office workout. Start with some neck exercises by slowly tilting your head towards your shoulder. Hold position for ten seconds and do the same for the other side.
Follow up with some shoulder exercises, rolling both shoulders forward and backward in a circular motion.
To prepare for some computer work, perform some wrist exercises. Start by stretching out your arm with your palm facing the floor. Pull your fingers down using your other hand and hold position for three seconds. Perform the same routine on your other hand.
Finally, perform some ankle and calf exercises to get rid of tiredness in your legs. Do this by stretching one leg and holding your foot off the floor. Next, flex your ankle by pointing your toes up and extend it by pointing your toes down. Repeat ten times and do the same for the other leg.
Copy Machine Leg Lifts
The office copy machine is an excellent place to perform some leg toning exercises. Take advantage of your time here with leg lifts and swings. Make sure you use the machine for support and balance. Start by lifting one leg to the side or to the back, keeping it straight. Slowly lower your leg and change sides. Now, bend your right knee and swing your leg forward and backward for at least thirty seconds. Repeat with your other leg. Other routines you can perform on the copy machine are calf raises and glute kicks. Start by standing with one leg, making sure you’re holding on to the machine for support. Next, try kicking your buttocks with the heel of your non-supporting leg. Repeat this with each leg ten times.
Work Desk Leg and Ab Toners
Use your desk to perform discreet leg and ab toning exercises. As you intently review your report, you can strengthen your abs and relieve tired legs. Start with both fee flat on the floor. As you sit tall, hold your ab muscles tight and extend one leg until it’s the same level as your hip. Hold this position for exactly ten seconds and then slowly lower your leg. Perform 15 reps for each leg.
Boost both your health and your career just by being seen around the office. Instead of sending e-mails to your colleagues, visit them on their cubicles if you need to hand out reports to them. As you are on your way to your colleague’s workstation, try to walk fast without running. This should be enough to get your heart racing. In addition, if you have multiple restrooms in your office building, try to avoid the nearest one, but intentionally visit the furthest from your work area. This should help you burn some calories. According to Daniel DeMoss of Dumbbellsreview.com, you can level up this exercise by doing basic dumbbell curls using bottled water. You can do this while sitting or walking going anywhere in your office.
Office Chair Ab Toner
If your office allows it, replace your swivel chair with an exercise ball. This should allow for an all-day ab toning and strengthening. Sitting on an exercise ball improves your balance and tones your core muscles, simply because it forces you to use your ab muscles to hold your position.
Complete your office workout with some innovative routines that you can perform without being noticed. For instance, if you spend a lot of time working on the computer, you can offer relief to your fingers with a simple routine. First, make a fist with your hand. Next, squeeze, hold for a few seconds, and then release. Stretch your fingers and repeat ten times.
To strengthen your calves and your ankles, stand and hold onto your work chair and rest your right foot at the back of your left calf. Raise yourself up on your toes and hold position for thirty seconds. Repeat three times and perform using the other leg.
Your options are actually limitless when it comes to exercises you can perform while working and these are just some of them. If you know of other exercises that busy people can perform without having to compromise their productivity, please share with us through the comments section below. Thanks!