When you go to work every day, you might feel you have given up any exercise time you had. Some people get up an hour or two early to go to the gym before work, but you will be worn out when you get to the office. There are some tips below that allow you to exercise at work. These exercises are not the same as something you would do at the gym, but you can get healthy if you do something good for your body every day.
Use Your Lunch Break Wisely
If you would like to exercise at work, you can go for a walk on your lunch break. You do not have time to change into running clothes and job around the block. However, you have time to snack on a sandwich while you walk around the block, through your office building, or around a nearby park.
Walking every day is good for your body. Plus, some women pre-workout with their lunchtime stroll. You feel more accomplished when you get to the gym at the end of the day.
Lunge Jumps
Lunge jumps are just like a lunge you would do at the gym. However, you may not have much space for lunges. You can do a few lunges when you are walking out of the office for a meeting. You can do your lunges as you cross the parking lot, or you might do a few more lunges when walking to your car.
If you need to get up from your desk for a moment, you can do lunges in your office. You can do a couple of lunges on the way to the bathroom, or you could add lunges to your lunchtime walk.
Seated Crunch
The seated crunch helps you engage your core. Also, this exercise helps you relieve stress. You can stay in your chair, brace yourself by grasping the seat, and lift your knees as high as you can. You will feel the crunch in your abdomen, and you can raise your shoulders.
You will feel the tension in your shoulders, and you can relax your whole body when the exercise ends. The crunch is a good way to exercise, but it also helps you get rid of the jitters you might feel in the middle of the day.
Sit On The Wall
Wall sits are a popular workout technique you have seen on TV before. However, you do not have any weights that will increase the intensity of a wall sit. Use your body weight to sink as low as you can on the wall, hold that position for ten seconds, and stand up again.
You can test yourself by adding more time to your wall sits every day. If you close your eyes, you can meditate while completing your wall sits. You need some time to yourself, and you can complete the wall sits any time you have a spare moment.
Do Your Arm Circles
Arm circles are a good way to focus on something other than work. People who sit at a computer all day long might feel pain in their arms, and you can release that tension by doing arm circles.
You will use your core to support your body, and you will strengthen your shoulders to turn your arms. A small circle will be easier to complete, and you can open up into big circles when you would like to relax. Turn your palms up to work out your triceps, and turn your hands down to relax your shoulders.
Calf Raises Help You Get Pumped Up
Calf raises are a great thing to do every time you stand up from your desk. Place your hands on the edge of the desk, raise yourself with your calves, and lower your heels to the ground slowly. You can add breathing to this exercise, and you can relax before walking to another part of the office.
Calf raises can be done when you are standing in line to get coffee, as you wait for the bus, or while you stand on the train platform. You might need to wait for a meeting in the hallway, and you can complete a few calves raises to relax. Yes, you are working out your calves, but calf raises also give you something to do when you are bored.
Honourable Mention: Breathing Exercises
If you go to yoga class, you have been trained to focus on your breathing. However, people often do not have time to breathe when they go to work. You should take a moment at your desk to breathe through your stress. Close your eyes, breathe in for four counts, hold your breath for seven counts, and exhale for eight counts. You can add these breathing exercises to any of the tips above, and you can relieve stress that builds during the day.