A goal that a lot of us have is to make more time to exercise. Yet, each morning we wake up, go to work, sit at our desks and before we know it, it’s already noon. Gee, where did the time go and more importantly, how are we going to be able to fit working out into our already busy schedules?
The good news is that even if you don’t have a gym membership or there’s simply no time for water aerobics or Zumba class, there are some exercises that you can do right from the comfort of your own desk. While they won’t replace doing some major cardio or strength training, they can serve as “happy mediums” when it comes to getting your heart rate up and doing a bit of muscle toning in.
Start with some neck rolls
Any time that we see aerobics on television, they usually start with some neck rolls, right? That’s because it’s a great way to start loosening up the upper part of the body. All you need to do is roll your head in a circle, starting from the left to the right, making sure that your chin touches your chest and your ears touch your shoulders. 5-10 rolls should be sufficient.
Do some arm lifts
If you have a hardback book at your desk, a water bottle or you brought a can of soup with you for lunch, you can use them to your advantage by doing a bit of arm lifting. Simply put a lightweight item into one of your hands, raise it slowly over your head and hold it for a count of 10 before lowering it at the same pace. Do five repetitions with each arm.
Work the glutes
The great thing about this particular exercise is that you can do it as much as you want without anyone really noticing. As you’re sitting in your chair, straighten up your back and then hold your cheeks together and squeeze as hard as you (comfortably) can and hold that position for 10 seconds. Release and then repeat 10 times. It’s best to do this all throughout the day and remember, the tighter you squeeze, the better the results. Trust me, it’s easier than watching a HID kit installation video! If you don’t believe me, watch it!
Try some crunches
While most of us do crunches while on our backs, there is a way that you can do it while sitting down. Start by sitting up straight with both feet placed firmly on the floor. Put your arms and hands into your lap. Breathe deeply through your nose as you crunch your upper and lower abs while pushing the lower part of your back up against your chair. Hold for a count of five, relax and then do it again. You can easily get in 50-100 before someone notices that you’re moving kind of funny in your chair.
Jump some rope (without the rope)
It’s human nature to not want to look strange in front of people and so this is one that you might want to wait until people are at lunch to do. All you have to do is stand up and hop on one foot for a count of 10 and then change to the other. You can do this five times on each foot. Or, if you also want to get your arms involved, pretend that you have an actual rope in your hand and turn your arms around in a circular motion while tapping one foot at a time. Doing this for about 3-5 minutes should get your heart to pumping a bit faster and that’s a good thing for your body, from head to toe.