For a lot of us, the number one excuse for not working out is because of work. So it’s a bit ironic that I’m telling you to make up your workout at work when work was the problem to begin with. But I don’t want to see you fall into the bad habit of not working out. It’s about being healthy, so let’s make the most of an at-work workout.
At-work workouts are a hot new trend. I’ve worked with thousands of employees. I’ve seen the work place and today, there are company gyms, health days, and weight loss programs to encourage better living and a healthier lifestyle. But of course, there are those of us who don’t have time to leave our desk… and I’ll be darned, I don’t want to be the person who’s lunging to the copier to get a quick butt exercise in.
Here’s a list of some of my favorites:
- Punching: Stand with legs shoulder width apart and slightly squat. Punch to the left and right, turning your torso with the punch, and strengthen your core. Repeat for 1 minute.
- Side lunges: Face forward, spreading legs as far apart as possible and then shift your body weight to the left and to the right. The further you spread your legs, the better workout for your butt. Repeat for 1 minute.
- Chair dips: Make certain that the arms of your chair are sturdy and using the strength from your arms, lift your body weight out of the chair. Then, lower your body into the chair, again using only the strength from your arms. Repeat for 10 reps.
- Chair squats: This is perhaps one of the most common exercises as you do this everyday. Sit in your chair with feet shoulder width apart and using your legs (no hands/arms), lift your body out of the chair; and then sit back down. Repeat for 10 reps.
- Walking: In an effort to capitalize on your time management skills, save office errands and complete them in 10-minute blocks. What a great way to get in a good walk!
Here’s another exercise you might enjoy: Place your chair, with wheels, as far away from the desk as possible, but still within your reach. Then, lift your feet and pull yourself toward the desk until you touch the desk. Do this for 10-15 reps for 3 sets. I’ve done this in the past, I didn’t even stop to think it was an exercise. Every activity counts.
Other alternatives may be to walk around the office for 10-minute rounds, perhaps using this as an opportunity to run your office errands, or equally good, decide to park your car ½ to 1 mile from the office. What a great way to work out at the beginning and the end of your day. A final option is to do some stretching. This might include stretching out your arms and chest, or doing neck or shoulder rolls.
It may not be because you’re creating a spectacle of yourself, but instead because exercising not only improves your health but also leads to improved work performance.
The bottom line: Missed a workout? Make the most of your time at work. And remember, it’s all about healthy living – mentally and physically!