These days, it seems as though more and more people are working longer hours and using the old "no-time-to-exercise" excuse.
Unfortunately, this lack of physical activity can be harmful to your health, as it increases the risk of obesity, back pain, poor posture, leg cramps and tense muscles, among other things.
Wouldn't it be great if you could find a way to fit in some type of workout during those 8+ work hours?
Well, the good news is…you can. It just requires a slight change in how you work or get to work, to make a meaningful improvement.
Workouts to Do at Work
Here are some exercises that you can do at work.
Cardio
Schedule walk-and-talk meetings
Who says a meeting needs to be held around a table? Take a brainstorming stroll with a colleague. If you need to take notes, schedule the meeting at a park where you can sit on a bench.
Avoid the elevator
The Centers for Disease Control and Prevention recommends adults get two hours and 30 minutes a week of moderate-intensity exercise to stay fit. Stair climbing for just 10 minutes, three times a day, for example, will total 30 minutes of heart-strengthening exercise, putting you well on your way to reaching that mark.
Take a stand
Set a timer to remind yourself to get out of your chair every 30 minutes. Use this time to walk to the water cooler or check in on a project.
Flexibility
Sitting at a desk all day can lead to neck pain between the shoulder blades. You can reduce the pain by reaching both arms up to the ceiling and arching your back. Then bring your arms down and stretch forward, opening the upper back. Do this every 20 minutes.
Stretch out your shoulders
Sit straight in your chair and reach one hand behind your back with your palm out. Then reach your other hand up and bend it down, trying to touch both hands. Hold for 10 seconds.
Point your fingers
Typing for eight straight hours can be harmful to your hands, wrist and forearms. Stretch one hand in front of you, pointing your fingers toward the ground. Use your other hand to gently push your fingers down and toward your body. Repeat on the other side. Then, stretch your hands upward doing the same.
Strength
Tone your arms wherever you can
A great way to sneak fitness into your day is to do a few push-ups here and there. Remember, all you need is a flat surface – and it doesn’t need to be horizontal. Simply lean against a wall, desk or other sturdy surface and get a few reps in.
Rise up out of your chair
Even if you are stuck in your chair all day, you can still get some core work in. Throughout the day, simply lift yourself off your chair with your arms. If your chair is on wheels, it'll be even harder to hold your body still.
Get your legs up
While sitting in your chair, extend one leg out straight in front of you and hold for a few seconds. Then raise it up as high as you can and hold it again for a few seconds. Repeat with each leg multiple times.
These simple actions can significantly increase your physical health. Squeezing in a little exercise also improves concentration and could actually improve your productivity.