How many times have you used the ‘no-time-to-exercise’ excuse as you’re busy with work? What if you could actually work out at work?
Everyone you meet these days is working more hours and using the same excuse. So we have come up here with this post sharing light exercises that you can do in the workplace or anywhere.
While you shouldn't give up on your regular exercise routine, you can certainly supplement it with workplace exercises, especially on the extra-long workdays. Simple stretching, muscle-strengthening, aerobic exercises all can be done right at your desk (or vacant conference room or stairwell). After all, any amount of exercise is beneficial.
Light exercises that you can do in the workplace during your next break between tasks:
1. Climb the Stairs
Ditch the lift and climb the stairs (2-4 floors). It’s one of the best workouts. Two at a time if you want a harder workout. Do it 3-5 times a day.
2. Arm Pulses
Stand up with arms by your sides and palms facing behind. Pulse the arms backward for 20 seconds, keeping them as long and straight as possible. It works for your triceps and stretches out your shoulders.
3. Wall Pushup
Stand a few steps from a wall and lean toward it. Place your hands flat and wider than your shoulders while lowering yourself down toward the wall. Keep your abs tight to maintain a straight line, then push back up until your arms are straight. Repeat it 15-30 times.
4. Pretend Jump Rope
Hop on both your feet at once or alternate. Increase the intensity by moving your arms as if you were holding a rope. If you have the option and space, use an actual jump rope.
5. Calf Raises
Stand up behind your chair and hold on to it for support. Raise your heels off the floor until you are standing on your toes and then slowly lower yourself back to the floor. Repeat it 15-30 times.
6. Wall Sits
Slide your back down a wall until your hips are at the same level as your knees. Both your knees should be together at a 90-degree angle. Maintain the position for 30 to 60 seconds, then release. Repeat 15-30 times.
7. Triceps Stretch
Raise one arm and bend it so that your hand reaches to (kind-of) touch the opposite shoulder blade. Use your other hand and pull the elbow toward your head and then hold for 2 to 3 deep breaths. Do the same with the other hand. Repeat 15-30 times.
8. Neck Roll
Lean your head forward and slowly roll your head in a circle on one side for 10 seconds and then on the other side for 10 seconds. You can also do other neck exercises like side to side roll or up and down.
9. Shoulder Stretch
Clasp your hands together above the head with palms facing up toward the ceiling and push your arms up, stretching upward. Hold for 2 to 3 deep breaths. Repeat 15-30 times.
10. Full Body Stretch
Stand up and then clasp your hands together above your head with palms facing up while pushing your arms up while you stand on your toes so your entire body is stretched upwards. Repeat 15-30 times.
Need to become active and keep your body active? Visit our platform to find a provider who can help you address healthly living goals.
Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis or treatment. For holistic health advice and consultation, visit https://www.mywellself.ca/.
