Are you a desk slave, stuck in a stuffy cubicle all day or in long boring meetings all day long? Or maybe life is busy with kids, laundry, and just living? Well, don’t ever let these things get in your way of exercising ever again! Here are some quick and simple exercises that can increase your body activity at work, all while never leaving your desk area.
1. Full Body Wake-Up. This easy exercise starts before you even get out of bed in the morning! When you wake up, before getting out of bed, open up your body from that fetal position you just spent the entire night in with a big stretch to lengthen your muscles. It’s easy to do, too – while lying on your back, extend your arms overhead as you inhale, and stretch your legs, pointing your toes. Hold this stretch, breathing deeply, for 10 counts. Then, to get some blood flowing, swing all four limbs outward and stretch them toward the corners of the bed for another 10 counts. Not only will this exercise feel great, it’s a good way to get your blood flowing after a long rest.
2. Toe Raises. Want to tone up your calves and glutes but just can’t seem to find the time? How about while you brush your teeth! It’s easy, too – just stand up tall with your heels together, toes pointing outward while brushing, instead of bending down over the sick. Do the toe raises by lifting your heels off the floor, which contracts your calves and butt muscles, and pulls your abs in. Try doing 15 to 20 lifts per set, and keep doing sets until you’re done brushing (you can take a short break in between sets if needed).
3. Stairs. Get the same benefits of a Stairmaster, at work or home! All you need is a set of stairs, your legs, and some energy to get up those stairs. If you’re feeling exceptionally adventurous, you can do two stairs at a time to get an even better lower-body work-out, since your muscles will have to work harder to lift you up the double height. Also, you can use to the stairs to work in a quick workout during the day as well- just step up with your right foot, lift your left knee until your thigh is parallel to the ground, step back down with the left foot, tap down with the right foot, and repeat the sequence 25 times. Then switch sides and do the same thing, this time starting with your left foot.
4. Work Your Abs. Do you feel yourself getting drowsy towards the end of the day? No problem! To push away the drowsiness, just work your abs form the comfort of a chair. Simply drop a pen, or pretend to, on the floor to your right. Now pick it up by leaning over from the right side, pulling your abdominals in, and reaching down with your right hand, then using your abs to pull yourself back up. Then, repeat on the left side, and continue to alternate sides for 10 bends on each side or 1 minute.
5. Hallway Reverse Lunges. Lunges are great because they work the quadriceps muscles, but can be hard for people with knee problems. However, a reverse lunge tones the right muscle groups but with less pressure on the knee. All you need to do is stand in your cubicle or an empty hallway with feet together and arms at your sides. Then, take one leg and move it backwards until you are in lunge position, front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position. Repeat this for 2minutes.
6. Work Your Triceps. There is an easy way for you to work your triceps right from the comfort of your own desk or any sturdy chair at home, and all you need is a water bottle (or another heavy item). Start by sitting tall, with your abs pulledin and holding the full bottle of water in your left hand. Then, lift the bottle up to shoulder level, pause, and then continue to lift all the way up over the head. When your arm is next to your ear, bend your elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
7. Work Your Bicep. Next is the bicep curl, which is also done sitting right at your desk or in a sturdy with just a full water bottle. To do this, simply hold the water bottle in your right hand, sit up straight, and pull in your abs tight. Then, just curl the bottle towards your shoulder for 16 reps and repeat other side.
8. Sit-Ups at Your Desk. To do a sit-up at your desk or home without getting on the floor is simple. Just sit in your chair with a straight back and feet on the floor, keeping your legs at a 90 degree angle and bent at the knee. Then raise your feet so much that they come as high as is comfortable for you, though you should try to bring them up straight out in front of you. Hold this position for a count of 5 and then release your legs back to the floor, and repeat this move for 3 sets of 15 repetitions with a 30 second break in between each set.
9. Stretch Your Shoulders & Neck. After sitting at your desk and watching a computer for a few hours, or just chasing kids around the house, your neck and shoulders will start to hurt. Lucky for you, it’s easy to alleviate the pain and get in a quick exercise, right in your chair. For your shoulders, start by sitting with a straight back and arms bent at the elbow. Then, circle your shoulders back and then bring them forward, and you should feel the tension being released from your shoulders and neck. Repeat the move for 3 sets of 15 repetitions with a 30 second break in between each set. Then for your neck, also sit with a straight back with your arms hanging on your sides. Then, close your eyes and drop your chin onto your chest. Next, slowly roll your right ear towards your right shoulder and hold for a count of 8, roll your chin back to center, then roll your left ear towards your left shoulder. Repeat the move 4 times.
10. Work Your Upper Back. To prevent back pain, remember to work your upper back. To do this, sit upright and bring your right arm across your upper body, stopping at about shoulder level. With your left hand, take hold of your right arm just above the elbow. Then, gently pull your right arm across your chest, toward the left, and hold, while keeping your shoulders relaxed. Then repeat with your left arm. Also remember that taking regular breaks throughout the day also will increase your concentration at work, in addition to these little exercises. And remember, the healthier and more attentive you are, the more enjoyable life is for you.
Mari Jarrell is a beginning writer for the Predator Nutrition Blog where she currently writes about <a href=”http://www.predatornutrition.com/“>Bodybuilding Supplements</a>. She can be reached firstname.lastname@example.org with your comments and questions.