Many of us sit at a computer all day with little to no movement (except your brain, of course). And if you haven’t heard the news, it turns out that even with daily bouts of exercise, the fact that there is so much sitting going on is literally killing us!
So, how do we add more activity in when our days are crammed with meetings, paperwork, and phone calls? Let The Gym Come To You!
Naturally, there’s no substitution for the gym. But if you’re in a time crunch, or you simply don’t happen to have exercise equipment conveniently located next to the water cooler, try doing these exercises instead:
Desk Pushups – These can be done anywhere – against your desk, the bathroom counter, or even a wall. Keep your core tight during this exercise and in proper alignment.
Breakroom Biceps curls – Keep your elbows close to your body. Turn your palm towards you as you squeeze the biceps at the top of each repetition.
Triceps Dips – Use your desk or a bench for this move. Keep your back straight and your elbows in. Do not lock out your elbows at the top of each repetition. Make it easier or harder by placing your feet closer or farther from your body.
Hallway Lunges – Make your way up and down the hallways at work for these lunges. Keep your back straight and make sure to keep your knees behind your toes.
Stapler Side Bends – Focus on bending at the waist. Keep the movement slow and controlled.
Shoulder Press – Keep your back straight and your abdominals engaged. Keep a slight bend in your elbows at the top of each repetition. Make sure your elbows stay at about 90 degrees when lowering the weight.
Desk Chair Rows– You can use your desk chair for this one. Keep your back straight and parallel to the floor. Keep your abdominals contracted to help support your back. Make sure your elbows stay at your sides as you raise and lower the weight.
Some of these exercises require a set of dumbbells. You can get them at a low cost at many sports shops. If you don’t have a pair, worry not! Try using a water bottle, a paper weight.