When your home life and work life are filled with overwhelming obligations, it can get pretty difficult to fit exercise into your schedule. In fact, fitness is often at the bottom of most people’s list because they simply just don’t have the time or energy.
Don’t stress out over the possibility of losing time to exercise. Instead, work smarter and learn how to incorporate a little exercise into your work day. Now remember, none of these workout moves below will make you break a sweat, but they will help you be a little more fit and healthy each day you do them!
1. Take the stairs
This is no brainer. If you work on a higher floor, taking the stairs at least once a day is a great way to exercise and boast your energy at work. If you don’t have the stair option at your work, try taking extra lap around the building or going to your car and back again. Either way, just be sure you give yourself enough time so you are not late to work!
2. Suck and squeeze
Simply sucking in your lower abs and holding it for about one minute several times throughout the day is an excellent way to build your abdominals while at work. Another awesome work exercise is squeezing your glutes continuously while in your chair – you can be on your way to a firmer, perkier bottom while talking on the phone.
3. Turn your physical tasks into mini-workouts
Every moment at your desk is a chance to get in some minor exercise activity. For example, every time you answer the phone, consider switching arms each time and adding a shoulder roll. This will keep your muscles relaxed and help to relieve headaches and tension. Or maybe instead of emailing a co-worker, just get up and walk to their desk to give your body some circulation. There are plenty of mini-workouts hidden within your job duties, it just about finding what works best for you.
4. Stand up and stretch
Although not technically an exercise, stretching is important and probably the easiest exercise to do while on the job. Sitting at a desk in the same position all day can make your body feel cramped, achy and stiff. Stretching in your chair is easy to do and releases muscle tension, which will take away a lot of stress. Actually standing up and stretching is even better, it is recommended that you stand up for at least 5 mins of every half hour in an 8-hour workday – that is over an hour a day. An hour a day sounds like a lot of time – until you realized you don’t need to stop working to do it. Try taking phone calls standing up or stand up in your conference meetings instead of sitting in your chair. In fact, studies have proven that getting your employees to stand and walk with you during meetings actually boosts productivity and shortens the meeting!
So no more excuses! You can finally check off “exercise” from you do to list without losing any time. Your welcome!