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Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Even if your office offers lunchtime yoga classes for employees, it feels impossible to get away from your desk to show up on the mat. Eight hours of inactivity breeds more inactivity and even though hunching over your desk all day makes your body ache, it is hard to find the motivation to get a desperately needed release via exercise.

Fortunately, there’s an easier way to workout at work. Check out these quick exercises to get your body and mind in shape while on the job.

1. Relaxing Your Shoulders and Upper Back

Use these exercises to soothe problem areas in your shoulders and upper back:

Shoulder Blade Squeeze

Remain seated in your chair, sitting straight up with your legs and feet together. Engage your abs and extend your arms straight out in front of you, keeping them at shoulder level. Keep your palms facing down. Slowly draw your shoulder blades back and together; then, relax. Repeat five times.

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Straight Arm Stretch

Scoot to the edge of your chair and sit with your feet and legs together. Sit up tall and engage your abdominal muscles. Extend your arms out long behind you, keeping your palms facing in.

Squeeze your arms in to touch the back of your chair. Complete 10 reps and hold the last rep. Then, move your arms up and down one inch, keeping your palms facing in. Complete 10 reps and rest.

2. Strengthening and Toning Your Arms

Use these exercises to build lean muscle and burn fat in your arms:

Tricep Dips

Remain seated in your chair. Make your way to the front of your chair so that your hands are on the edge of the chair with your fingers pointed forward. Walk your feet out so that you are sitting in a chair position, using the desk chair for support. These areas will feel particularly sore if you’ve been working for a moving company, lifting heavy things, or even just sitting at a desk typing all day.

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Bend your elbows and lower your body down several inches. Raise yourself back to start without locking your elbows. You should feel the muscles at the back of your arms engage with each movement. Repeat 20 times.

3. Stretching Your Legs and Hips

Check out these exercises for stretching your legs while burning fat and building lean muscle:

Second Position

Stand up next to your desk, leaving one hand on the end of the desk. Spread your legs wide until you reach the second position ballet stance. Lower your body down in a controlled motion. Keep your torso upright and avoid leaning forward. Begin to pulse up and down, moving a few inches at a time.

Repeat 30 to 60 times returning to the top of second position only after all reps are completed.

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Leg Curls

Stand up next to your chair, placing your right hand on the left side of the chair. Stand with your feet together and engage your abs.

Begin by bending your left knee so that it is parallel to the floor. Then, place a pen behind your knee. Continue holding the chair, flex your left foot and then, curl your left heel up towards your bottom. Complete five reps.

On the fifth rep, hold the curl before pressing the left leg backwards for 5 reps. Repeat the circuit a second time before switching legs.

Standing Hip Opener

Stand up behind your desk chair with your right hand resting on the back of the chair. Place your left hand behind your head with your elbow pointing away from your body. Raise your right heel then bend your left knee. Lift your right knee out to the side, stopping at hip level. Repeat 20 times before changing legs.

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Repeat the sequence on both legs one more time.

Complete all these exercises for 10 minutes of bliss that will bump up your productivity and relieve tension. You don’t even need to leave your desk!

Featured photo credit: Lindsay via flickr.com

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Last Updated on June 24, 2019

5 Fitness Tips That Will Help You Start the New Year

5 Fitness Tips That Will Help You Start the New Year

The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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Why Is Exercising Important?

Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

  • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
  • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
  • Exercising helps with pain and stiffness relief with all types of arthritis.
  • Exercising strengthens your bones and muscles.
  • Exercising improves your mood and helps you maintain your mental health.

For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

1. Schedule your workouts

Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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2. Do not wait for Monday to come

Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

3. Find a workout plan that will work for you

Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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4. Remember why you work out

Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

5. Leave out the big expectations for later

If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

Featured photo credit: goodhousekeeping.com/ via google.com

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