After a long week of going to the gym, the question one asks is, “How do I spice up my gym routine?”. Or maybe you have not gone to the gym all week and feel the need to get moving? Today, we want to talk about adding to your gym routine, while spicing up your time at work. We want to get you active during the long hours sitting in the office in order to stimulate your brain and get your body into motion. This can be done through the “Office Workout”. No, we are not talking about the TV show, but an actual workout that can be done whilst sitting at your desk or hiding in your cubicle. We will talk about five different workouts that can bring a little extra fun to the end of your work week!
(1) The Simple Desk Pushup
a. If you have a sturdy desk/wall, put your hands against the edge of the desk and use the desk to do a push up motion and push off. You can begin with 10 reps of these, and increase number of reps for your comfort zone!
b. The Pros of this workout: This exercise is great for toning your arms and chest and it is pretty easy to set up and begin.
c. Cons: Unfortunately, it is very obvious to see when you are working out, and (a usual negative to a harder workout) you may get sweaty!
(2) Chair Dip
a. Place your hands on the sides of your desk chair, while your legs are out front, allowing you to dip your butt down and lift yourself back up!
b. Pros: This workout is convenient and easy to do! All you need is your desk chair and your hands, you don’t even need to stand up.
c. Cons: If you have a chair with wheels, it is harder to balance and keep your chair stationary.
(3) Go for a Stroll!
a. Take a break and go walk around. Sitting for long periods of time effects the number of calories you burn, and is negatively linked to shorter life and weight gain (Healthline). It is a good idea to take a lap around the building in order to take a break from the sitting routine!
b. Pros: You are getting your steps in for the day. Doctors recommend 10,000 steps per day, which can be hard to do when you are sedentary for an 8 hour work day. This break will allow you to get in some steps and keep moving. On top of that, it is a positive brain break! Walking helps to improve your brain power, which will overall improve your work.
c. Cons: On the downside, taking a break from work also takes a second out of the actual work. If you are on a tough deadline, it is hard to stop and move. Also, if you work in a tough environment for walking breaks, you have got to be discrete!
(4) Knee to Elbows
a. Sit down in a stationary desk chair and take turns pulling up your knee to your diagonal elbow. Do ten reps of this in order to strengthen your abs! Do reps of 10 for these and increase rep amounts based on comfort levels.
b. Pros: Just like all of the chair exercises, it is a discrete way to have a quick workout boost. In addition, it is easy to find chair in an office environment.
c. Cons: The biggest con for this one is you need to find a stationary chair!
(5) Leg Raises
a. For this exercise all you need to do is sit down in a stationary desk chair, and put both legs together. In order to do reps, lift straight up and down using your legs and pelvis. Do ten reps of this in order to strengthen abs and legs!
b. Pros: Just like the Knee to Elbow workout, this is a good ab workout, especially if multiple reps are done. In addition, it is easy to watch a video while doing it, so if you have an instructional video that needs watching or listening into a conference call, this may be your workout!
c. Cons: Just like all the chair workouts, you also need a stationary chair. This exercise is not too discrete because your legs are outstretched!
With research on the negative effects of sedentary behavior coming out, we need to watch what our work day really looks like! If you do not have a typical nine to five job, still be thinking about ways to be more active every day. We know that some are not the avid gym goer, but do not be turned away from doing every little thing you can! Every step is a step closer to a healthy lifestyle.
For more work outs to do during your office time, check out:
https://bit.ly/2B4KviG
https://bit.ly/2E7w8gU
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