Research has shown that too much sitting can up your risk of breast and colon cancers, among other health risks. Like most office workers in America, you probably already spend a lot of time sitting, reason why staying healthy can be a bit challenging nowadays. Even if you are not working, you are most likely sitting in your car, at your desk or on the couch. In order to stay active, you have to balance out your time with occasional trips to the gym and top it up with quick and easy exercises that you can do during office hours! Today, we will give you five different exercises to perform at the office to keep your body moving (even during those long shifts).
The great thing about pushups is that you can do them just about anywhere: Towards the floor, against the wall, even on a table. Anytime you have to get up from your chair to grab a coffee or go to the bathroom, try to do ten push-ups before coming back. The result? You feel more energized and less stiff. Stay active throughout the day by incorporating a similar routine!
Yes, this seems simple and generic, but it’s very efficient. Instead of using the elevator to move between floors, why not taking the stairs? This will allow you to improve blood flow, stay in shape and reduce stress as well. You just literally leveled up on your high-intensity training!
Just like the name suggests, this workout is so easy that it only requires you to extend your legs in front of you to tone your quadriceps. Yes, that’s it! While sitting at your desk with your back straight and your toes pointing forward, lift each leg for at least 50 seconds and then shift to the other one. Lift each foot one at a time while flexing your foot, to make a straight line with your leg. Then return to the starting position. Continue doing this a few more times; it helps a lot especially if you sit all day long with very few breaks.
A lot of office workers consider doing squats because they help alleviate the back pain and hip tightness that come from sitting in a chair all day. Squats are designed to help you address your lower body and boost your energy levels. You can also switch them up by doing some Faux Sitting: Squeeze your glutes and raise yourself up in your chair, so you’re just hovering over in a squat position. Hold this position as much as you can, and then release. Consider performing these exercises often to get the best results!
Core training is an excellent way to build full-body strength, and the best part is that it doesn’t require any equipment beyond your own body. So, you can do them in the office or anywhere else. Hold yourself up on the floor and rotate from a regular plank to side plank on either side. Try to hold each position for at least 30 seconds for two or three sets.
As you can see, there are lots of fantastic exercises that you can perform during office hours if you want to stay active and healthy. You can also get creative and put your spin on these workouts. It all comes down to you, just make sure to perform them often. The more you work out, the better results you can get in the end. It’s a good idea to vary these workouts and give them a try; you will be very impressed with the outcome.