6 Exercises To Incorporate Into Your Office Routine
Incorporating physical activity into your workday is becoming very popular. The benefits for the employees go far beyond just jumping on a fad. Active employees are more confident, focused and productive.
Two out of three adults Do NOT get the recommended amount of physical activity a week. The lack of movement not only affects their health but can also have a direct impact on their work performance and employee engagement.
However, 41 percent of employees who are more active have higher rates of feeling motivated on days that they exercise.
Starting this trend could be difficult to work into your daily routine; but with a little encouragement and a couple of great tips exercising throughout the day could go a long way.
Desk Chair Exercises:
The most discrete way to exercise while at work would be to do it at your desk. Fortunately, your chair can act as a great prop for your workouts. Some discrete workouts include:
Seated Leg Raises:
This is not only a leg but also an abdominal exercise. Leg raises are a moderate to easy exercise. You can do these leg raises by sitting upright in your office chair, straighten your left leg so that it is parallel to the floor, and hold it in place for ten seconds.
Once finished switch to the right leg and repeat this exercise 15 times on each leg.
Hovering Leg Raise:
Hovering adds a bit of difficulty to the exercise so keep that in mind if you are working while you are doing these.
Much like the first exercise, start by sitting upright in your chair except this time raise both of your legs so that they are parallel to the floor.
Next, slowly lower your legs until they are hovering an inch or two above the ground. Hold this position as long as you can and then slowly release.
Fast feet are considered to be a more simple workout. This exercise will get your heart rate up and you will not even have to stand up.
Sitting in your chair with your feet flat on the ground, start tapping your feet as fast as you can like you are running in place. Do this up to thirty seconds then pause and do it another thirty.
You can easily get up to eight minutes worth of exercise throughout the day using this method.
Last but not least for chair exercises are chair dips. These are moderately difficult. The most important thing to remember about this exercise is to make sure that your office chair will not roll away from you, or that it can support your weight.
With a stable chair, scoot up to the very front edge of your chair and place your legs out in front of you. Grasp the edges of the chair in both hands and use your core and arms to raise you up off the chair and then down.
Your bottom should go toward the floor, and then push yourself back up. Repeat this exercise fifteen times for three cycles.
Standing Up Exercises:
If you find that you want to stretch and get up quite often, these standing up workouts will be perfect for you.
This exercise will not only raise your heart rate but also a great way to relieve some stress, especially if you have had a particularly frustrating day at the office. The exercise is simple but effective.
First, make fists with your hands and raise them in front of your face in a boxing position. Make sure you are standing at least a little more than arm’s length away from anything.
Start to punch your fists forward in the air as if you had a punching bag, switching them back and forth from right to left. Do this on and off for thirty seconds, or as much as you feel needed.
The Leaning Plank:
If you are feeling like you just need to take a breather and step away from your desk, try a leaning plank. These are moderately difficult, so it’s a sure way to get your mind off anything that may be frustrating you.
Much like a floor plank, you will be using a similar form. While standing in front of a wall, make sure you are at least a foot away and then lead forward against it, only using your forearms for support. Hold this position for as long as you can.
Just like the leaning plank, instead of holding your plank you are going to do pushups with your weight. This is also a great way to practice pushups if you cannot yet hold your weight.
Start by practicing the leaning plank and then begin to push yourself up using only your shoulders. Repeat this exercise 15 times or as often as you want.
After sitting all day in a chair, your legs can get very restless. Calf raises are simple to do, but they are a great stretch and you will see a major payoff.
Stand up behind your chair, you can hold it for support if you need help balancing. Raise your heels off the floor until you are standing only on your toes. Then slowly lower yourself back to the floor.
Do these ten times in a row for three sets.
With working a full-time job, maintaining a family and all the other extra-curricular activities; finding time to work out and take a moment for yourself is few and far between. It is not always possible to work out before or after work, so getting in a quick workout during work is so beneficial. Not only will it boost your endorphins, but it will also help you concentrate better and feel more accomplished at the end of the day. Sometimes just a quick few exercises can make the world of different in your overall health.