- Candidates
- Login
- Setup Account
- Search Tools
- Resources
- Employers
- Employers
- Setup Account
- Login
- Products
- Resources
Jean Salinger
October 19, 2020
Newsletter Article
Between working almost 30-40 hours in a week and tending to household duties, there is hardly any time left for you to exercise to stay fit. The repercussion of not working out range from the development of heart diseases, high blood pressure to weight gain, and other chronic conditions such as some cancers. While this can be frustrating, there are exercises that you can do while at work to stay fit. Among them include:
1. Cycling
You need to put that vehicle aside and think of alternative ways to get to work. Cycling is an exercise that you can do while on your way to work and back home. The only thing you need is a good bike, preferably a motored one. You can purchase a motorized bicycle kit to upgrade your bicycle so that it is powered and easy to pedal. A motored bike is efficient and will motivate you to exercise. Cycling has numerous benefits for your health. For instance, it will:
When you get to work, you will feel so energetic to start your day in the office. Additionally, cycling will also save you gas and minimize your carbon footprint.
2. Desk Push-ups
These exercises are a form of strength training workouts that help the body burn calories, increase stamina, reduce excess fat, and strengthen bones. How do you perform these exercises in your office? Here are three simple steps to successful desk push-ups:
You can do these exercises in three sets of about 10 reps.
3. Perform chair squats
Chair squats are also a form of strength training exercises that will help you strengthen your calves, quadriceps as well as gluteus maximus. These exercises are easy to hack because you do not need a large space to conduct them In fact, you could do them in between your calls. Chair squats require you to stand up and slowly lower your body and stop right before you sit on your chair.
4. Double-leg calf raises
These are exercises that you can do briefly when you stand to go get coffee or break for lunch. The goal of this exercise is to tone your gastrocnemius and soleus muscles. You can successfully do these exercises by holding the back of your chair for support or your office desk then raise your heels so that you stand on your toes. When done correctly and consistently, you can begin to see results after a month.
5. Wall sits
You can perform these exercises to break the monotony of seating in the office for long hours. Wall sits will function to build your glutes endurance and isometric strength. You can achieve this workout by sliding down the wall to a point where your hips align with your knees. While doing wall sits, you need to ensure that your knees are at an angle of 90 degrees. For better results, you should stay in this position for about a minute.
6. Triceps and neck stretches
When you have been staring at your laptop for too long, you will begin to feel some discomfort on your neck. Suppose you do nothing about it, your posture will be greatly affected by seating for long hours. You can do triceps and neck stretches while seated on your chair. For triceps, you need to raise your right arm so that it touches your left blade and repeat that with your left arm. Neck stretches on the other hand require that you roll your head clockwise for about ten seconds and vice versa.
7. Torso twists
These exercises target your abdominal muscles, such as: rectus abdominis, quadratus lumborum, and transverse abdominis muscles. Torso twists are also good for your spinal cord. To perform these exercises, you need to:
Conclusion
With these simple exercises, you have no reason not to exercise while at work. When you repeatedly perform these workouts, you will end up fit, energized, and productive in the workplace. Do not wait for health complications to develop to start exercising. Simply leverage what you have to keep fit.
