It’s hard to find time to get in a good workout in today’s world of go-go-go. With deadlines, meetings, and business travel, time can be limited. But what if I told you that it’s possible to get in a good workout at work? With a little creativity, anyone can create a simple, full-body workout plan to fit in during busy schedules!
To get you started, here some tips and tricks to help get the blood flowing, muscles moving, and heart pumping while at your desk.
Equipment and accessories to have handy at your desk:
- Tennis shoes & a pair of socks
- Hand Towel and/or wet wipes
- Clock (can use the one on your computer)
- Extra change of clothes (just in case you get a little too sweaty)
- Music from iPod, phone, or computer (be courteous of your neighbors and use headphones)
- Tennis ball or rubber band ball (great for massaging muscles)
Ready-to-use equipment already found at your desk or around the office:
- Empty wall
- Parking Lot
Now let’s get start with some exercises!
- If you have a pedometer, take a walk around your office or outside in the parking lot and create a walking path by counting your steps. If you don’t have a pedometer, ask a coworker who has one to either borrow it or invite them to walk with you. After collecting your steps, enter your step number here to convert your steps into miles. *A good pair of tennis shoes and pair of socks goes a long way with helping your joints and posture while walking.*
- Wall Push-ups: Start by facing an empty wall, standing a good 2 feet away, and place your feet shoulder width apart. Place your hands on the wall directly in front of your face with the right hand on top of the left hand (you’ll switch to left hand on right after the 1st set). Keep your elbows pointing down, slowly lower your forearms to the wall keeping your body as flat as possible like a plank. Once you tap the wall with your elbows, push your palms into the wall to slowly return to your starting position. Repeat 8 times, slowly, then switch your hands.
- Wall Sits: Start by leaning your back against an empty wall. Slide down the wall on your back to get into a seated position as if you were sitting in a chair. Keep your hands in your lap. Hold this position for 10-30 seconds, then stand. Repeat 3 times. For a tougher challenge, hold a ream of paper or two for added weight onto your lap while completing your wall sits.
- Lower Ab crunches: Start by sitting in your desk chair with good posture; back nice and long against back rest, and feet planted on the floor. For support, grab a hold of the front part of the seat cushion by your knees. While sitting nice and tall in your chair, slowly lift one leg at a time with a bent knee and lower back down to the floor. For an added challenge, lift both legs at the same time. Do 12-15 reps, repeat 3 times.
There are 4 simple, yet effective, exercises to get you started on your new workout at work program. Remember, get creative with what you have, but always be safe and aware of your surroundings. For more ideas of fun, unique exercises for the workplace, check out this great article written by medical student, Emily Milam, on Greatist: Deskercise! 33 Smart Ways to Exercise at Work.