Get energized, boost productivity, improve concentration and burn a few extra calories with these office-friendly exercise tips!
If you are like a large percentage of the working population, you might have a sedentary job: a job that keeps you confined to a desk or a small cubicle area for 8-9 hours of your day. Although you aren’t out swinging an ax each day for work, your job is tiring and at the end of the day, the last thing you want to do when everything is winding down is go to the gym and work out. You, like many others, want to go home, crash and mentally prepare to do it all again the next day.
We understand, but believe it or not, there are many ways to promote physical activity and a more active lifestyle at a desk job each day. Sometimes, you just have to be creative!
1. Replace your desk chair with a stability ball.
Studies have shown that not only does this help improve your posture, but it also aids in building up the bodies core strength.
2. Get up and move!
Set an alarm on your phone or computer to go off every 15- 20 minutes. When you hear the chime of your alarm, jump up and take a few walking laps around the office or march in place at your desk for a few minutes.
3. Take the stairs.
Any opportunity you have to take the stairs at your office or place of business, do it! By taking the stairs to your destination instead of the elevator or moving sidewalk, you are working the muscles in your lower body all while also giving yourself a good little cardio workout.
4. Keep a set of small hand weights in your desk drawer.
While you are waiting on that 20 page finance report to print, reach into your desk and grab your hand weights for a quick toning session. The biceps, triceps and shoulders are just a few of the upper body areas that can be focused on with hand weights while staying in a seated position.
5. Firming up the booty during a webinar!
In the average webinar, people login to a website and sit while they stare at a computer screen as someone talks about different slides that pop up every few minutes. Instead of fighting the urge to fall asleep on your keyboard, push back your desk chair and give yourself a little wiggle room. Stationary lunges and air squats are perfect to do in small areas and you don’t need equipment; just your own body weight! So, while you are listening to the webinar, why not multi task and get those glutes and quads to feel a good burn!
6.Take a lunchtime stroll.
Instead of riding a bus, taking a taxi, or driving your car to your lunch destination each day, walk there! Walking is a great cardiovascular workout. But, by all means, if your morning coffee is still flowing through your veins, put that energy to use and run, jog or skip to your eatery – that’s even better!
7. Make a game out of it! (One of our favorites because we know how colleagues are…)
If you have someone in your office who you’re willing to bet is guaranteed to use a specific word or phrase countless times throughout the day, don’t roll your eyes and get annoyed at them, use them to your advantage! For example: If you are always hearing Steve in accounting say, “These numbers show..”, assign yourself an exercise to do each times he says that! Or, if Rebecca in HR is always stopping by everyone’s desk at some point in the day and says, “Let’s take a look…”, then assign yourself 10 jumping jacks or a 30 second wall sit each time you hear those words. You might be surprised at the workout you receive – all thanks to your co-workers!
8. Invest in a step tracker.
A lot of today’s step trackers come with the option to “compete” with your friends who also have the same tracker. Most of the time in these competitions, you are competing to see who takes the most steps, accumulates the most miles walked, or has burned the most calories. By having the constant reminder on your wrist that your friend across town is challenging you, you’re more likely to make yourself get up and get moving to claim your victory!
There you have it! You can have fun, work and still commit to a healthier and fitter lifestyle. Stop by Gold’s Gym on West Cobb today and let one of our fitness experts discuss with you even more tricks and tips on getting fit while on the job!