Don’t use your 8-hour work shift as an excuse for sitting all day long. Make sure you take those much needed 15 minute breaks to grab a healthy snack, rehydrate, and get your body moving with a fast and easy office workout routine. These workouts will refresh you, keep you awake, increase productivity, manage your stress, and prevent you from becoming sedentary among other health benefits.
You may have never thought to do workouts in your office or at your cubicle because of the limited space. The good news is that all you need is an area that is 5 feet by 5 feet. These exercises are quiet and discreet as to not disturb your coworkers, yet at the same time very effective.
WARNING: Don’t give in to the urge to start showing off your new and improved bod to your coworkers like the guy below.
Lunges are a good body weight exercise that strengthen and sculpt several muscle groups, including the quadriceps (thighs), the gluteus maximus (buttocks) and the hamstrings.
It’s important to do this exercise properly as you don’t want to put any strain on your joints. Here’s how to do a lunge with proper form:
Modification: For this modification, turn your chair so that the back of it is facing you. Hold on to the top of the chair for balance while doing the exercise.
Our calf muscles are important for posture, stability, and mobility, while sometimes causing us pain when they cramp up or feel tight. Not moving around enough and sitting down for the majority of your day can be a major cause of tight calf muscles. Exercising your calf muscles regularly can help prevent tightness and will keep your legs in great shape.
Here’s how to do calf raises:
Modification: If you want to make this exercise a bit more challenging, try doing the same thing with only one foot. Wrap your left toe around the back of your right ankle while you complete the set. Then switch sides.
Push ups are one of the body’s most primal movements. They are a necessity for anyone looking to get stronger, and lose weight as they work many of the muscles in your upper body.
Here’s how to do wall push-ups:
If you want a great exercise for your entire lower body, squats are the way to go. They effectively work the majority of all the major muscle groups including the hips, butt, and thighs.
Here’s how to do a squat with proper form:
Modification: If you are an inexperienced squatter, put your back up against the wall for stability to help you with proper form.
Along with doing an office workout during your 15 minute breaks, we suggest having a regular stretching routine throughout the day. This will help you with posture, carpal tunnel, and relaxation. Stay tuned for our next blog article on the topic of stretching at work.
If you have any questions or comments, feel free to post them in the comment section below.
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