Getting A Workout At The Office: Is It Possible?
More and more people are getting health conscious these days due to a combination of health-related concerns that are becoming more common. There are lifestyle-induced conditions such as hypertension, diabetes and cancer, and there are conditions related to infections and immunity, such as COVID-19, influenza and other viral infections. The alarming number of cases of these diseases and ailments has once again sparked our interest in getting fit through workouts and good diet. But with office work taking a significant part of our days, how do we squeeze in a workout into our hectic schedules? Read on to know some of the creative ways you can get a workout at the office.
Use the Stairs
Skip the use of elevators unless really necessary while going to work. The practice of climbing stairs can provide a great cardio exercise and lets you work up a good sweat too. Set a good time for using the stairs without interfering with your work hours. You can go to work 30 minutes early and use 5 to 10 minutes of it to climb the stairs. You can briskly climb up and down the stairs, preferably to 2 reps would be good. If you're willing to get sweat and you have a hand towel or change of clothes with you, you can run up and down the stairs as fast as you can.
Bring Small Workout Devices with You
Bring small and inconspicuous workout devices to help you work up some of your key muscle groups while doing work. Fitness experts and coaches from Home Fitness Life recommend bringing a mini exercise bike to give your lower body a good workout and keep good blood circulation in your lower extremities. This device also provides low impact exercise for those undergoing physical therapy and for the muscle maintenance of seniors, which is important for keeping their muscles in shape without putting too much strain on them. It can also provide a good cardio exercise and can shape your thighs and butt nicely while regularly performing this exercise. Other small workout devices you can bring are hand grip strengtheners, resistance bands and dumbbells among others. With these devices, you can do simple workouts while staying on your desk while not distracting your officemates.
Do Chair Exercises
Your office chair can double as workout equipment for you. You can do simple core exercises while staying on your seat by contracting your abdominal muscles for about 30 seconds. Once you get comfortable in doing so, you can repeat this move for a few sets. This is a good way of training your core even while you're still at work. Another exercise you can do for your core while on your chair is the magic carpet ride move. All you need is a standard office chair with durable armrests. All you need to do is set cross-legged, with your feet resting under your ankles. Engage your core by putting your hands on the armrests and gradually lift the rest of your body a few centimeters above the chair. Hold this position for 10 to 20 seconds and repeat for 3 to 5 times while taking rests in between the reps.
Make Use of the Walls
You can use the walls to do wall sits. This exercise can improve your strength and endurance in just a few simple moves. All you need to do is stand with your back against a wall and gently proceed to lower your back as if going to sit. As you bend your knees while lowering yourself down, stop with your legs forming a 45-degree bent or when your thighs are parallel to the floor. Hold that position for 30 seconds to 1 minute. You can do several reps once you get used to the exercise.
Being creative and innovative in finding ways to work out in an office setting can help maintain a continuous exercise for your body. This way, your muscles and cardiovascular system are constantly kept active and healthy. Just take a good look around the office or your workstation where you can do some workout moves that can keep your heart pumping, work up a bit of sweat and are not distracting. Keeping yourself healthy and fit should be a regular thing, even when you're at work, so find ways of giving yourself a workout while at work.