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10 Simple Workouts You Can Do In Office

10 Simple Workouts You Can Do In Office

If you are like most people, you spend your life sitting.  Sitting at home, sitting in the car, sitting at work and sitting in the evening again.  This is the grim reality of 21st century adulthood, which leads to our society being the sickest, least mobile and body-aware we’ve ever been.  So what can we do?

For most people, our jobs force us to be sedentary and with technology being at the forefront of everything we do, we have become slave to our computers, laptops, iPads and mobile phones.  Are you the type who send emails to colleagues sitting 10 feet away from you?  We’ve become super lazy, and as a result, we have become super sick, super tired and less superman. Well, it’s time to change all that.  Getting yourself moving and understanding that your joints need love and that your muscles require to be worked is one of the greatest realizations that you can make. In this article, you’ll learn how easy it is to workout at the office with some simple and easy mini workouts designed to take up little of your effort and time.

But let’s first start with the excuse that we mutter to ourselves all too often.

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“I don’t have enough time to workout.”

We only believe that because we have been told a workout should last between 45 minutes–1 hour.  Yes if you are looking for specific adaptations, then this is a good amount of time to workout, but what if you really haven’t that amount of time? Mobilizing your joints is a workout, and that doesn’t require 45 minutes of your time. Here are 10 simple workouts you can do while in the office.

1. Ankle mobilization.

This can be done either standing or seated.  Simply remove your shoe, take one foot out in front of you and start by bringing the foot up so that your toes are facing you, and then move your foot away until it faces the floor.  Complete 10 repetitions. Now, begin to move the foot in a circular motion through its full range of motion. Do this 10 times to the left and then 10 to the right.  The intention here is to rotate the ankle joint through its full range of motion.

2. Chair squat.

Performing a squat can be very challenging, let alone getting your butt all the way down to the ground in perfect form, but by using your desk chair as a support, you will be able to work on improving your technique and at the same time, get the leg muscles (as well as the core) stimulated. Get yourself seated on the chair, place your feet hip width apart and hold your arms up in front of you at shoulder height. From that position imagine driving your feet into the ground and come to standing.  It’s important to note that when you are about to stand that your knees do not pass in front of your toes and that your first thought is going up rather than moving forward.  Repeat this exercise 10 times, 3 times daily.

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3. 1 leg touchdown.

Find a little space in your office because you’ll be moving around a little here.  Start by standing up straight and taking your right arm up above your head.  Take your right foot off the floor so you are standing only on your left.  Bend forward so that your chest is getting closer to the floor and maintain a straight back.  The aim then is to get your right hand to touch your left ankle.  When done, return to an upright position still on one leg. Repeat 4 times, and then change sides.  If you find the ankle a bit optimistic, then feel free to touch the knee cap first.

4. Eye revolutions.

Your eyes are a muscle and just like every other muscle in the body, they need a workout.  Our eyes tend to work in a very limited range, usually from keyboard to screen so it’s time you take them out of that comfortable zone and challenged your periphery.  Simply look up high in to your eyelids and hold there for 2 seconds, then as far left as possible, as low down and as far right as you can.  Once up, left, down and right have been done, start big clockwise circular motions with your eyes then anti-clockwise. Start with 10 big circles each side.

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5. Shoulder mobility.

Stand up tall and place your right hand on your left hip. Keep your arm straight and bring your hand up toward the sky, actively reaching away from you, then bring it behind the body much like the backstroke in swimming.  By keeping your eyes fixed on your hand throughout the movement, it will improve your proprioception (the brains awareness of its body parts in the space around it).   Repeat 8–10 times on each arm.

6. De-stress breathing.

This workout will probably serve you better than all the others put together.  If we can de-stress at the office, then productivity increases, as does mental capacity.  If you’ve ever done yoga or meditated before, then this is nothing new to you but if not, give this a try.  You’ll need at least 5 minutes of quiet, uninterrupted time to practice this breathing technique.  Inhale slowly through the nose and instead of inflating the lungs, breathe through the diaphragm. The way to understand this is to think of pushing out your Buddha belly when inhaling and when exhaling pull the belly button in toward the spine. This is simple, easy and super effective for calming nerves and helping you wash away those worries and stress.  Aim for a minimum of 4 seconds during both the inhalation and exhalation phase.

7. The power swing.

This workout is a little more dynamic than the others. Take both hands above your head and with your knees slightly bent, swing forward so that your chest is parallel to the floor.  Let the arms swing back behind your knees and then drive them forward and come to an upright position finishing in that start postion.  The idea here is to gain enough flexibility so that your hands sweep the floor in the lowered position.

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8. Lateral leg pendulums.

This is a great mobilizer for the hip joint.  Sitting all day causes inflexible hips, which can lead on to pain around the joint, so perform this exercise to help gain better all round hip movement.  Stand upright, take one leg off the ground and simply swing it to its end range left and right of the body.  It may be hard to balance at first so hold on to your chair for help.  Aim on keeping the body facing straight ahead and only allow the leg to swing.  You can perform a minimum of 20 repetitions each side.

9. Shoulder rotational stability.

This is a great way to strengthen the smaller muscles that surround the shoulder joint while sitting at your desk. In a seated position bring your arms high up to shoulder height so that from behind, your back looks like the letter T.  Make a fist and raise both thumbs into a thumbs up position.  Now start rotating the thumbs as far forward as you can to as far back as they go.  Keep rotating till you start to feel that nice muscles burning feeling in the shoulders.

10. The deep squat.

Every little child performs the deep squat with perfection and little thought.  They sit down and play for hours on end with their bums almost seated on the ground.  We’ve lost the ability to do this over the years due to our lack of mobility, but it’s a movement that we shouldn’t be shy to re-learn. Here you’ll need to counter your weight by holding on to the legs of your desk.  So grab hold, and with your feet shoulder width apart very slowly lower yourself as though you aim to sit on the floor.  Muscles tightness and joint compression will at first limit the depth of the squat, but as soon as you hit your end point hold there for 10 seconds. You can develop your range and one day get closer to the floor by being consistent in your attempts to deep squat.  It’s important to note that you need to keep your heels pressed to the ground and attempt to keep the back as straight as possible.

Having a workout needn’t be so time consuming.  As you can see there are plenty of ways to keep you from feeling like you have to drag yourself to the gym after work.  Work on mobility, movement and becoming more body aware for improved long term health.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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