NOT A GYM BUNNY OR DON’T HAVE TIME FOR FULL WORKOUTS? Don’t fret — working out shouldn’t feel like a chore. Many of us work office jobs that leave us sitting at (or, if we’re being honest, hunched over) our desks for long hours without paying enough attention to our physical and mental well-being until something cracks. This grind can push health to the backseat and leads to sedentary habits and a decline in our overall fitness.

WHY MOVEMENT MATTERS- Sitting for prolonged periods can have negative effects on your physical well-being, such as weight gain, muscle weakness, inflammation, and the risk of chronic diseases. Regular exercise helps combat these issues, and by prioritizing physical fitness, you can prevent these complications that may affect your ability to perform well at work as well as life.

SITTING ALL DAY CAN PROMOTE DEMENTIA - Researchers found that a highly sedentary lifestyle can cancel out some benefits of exercise, according to this study. The researchers focused on 49,841 men and women aged 60 and above, and concluded that consistent movement is imperative to fight this debilitating disease.

#1- PRODUCTIVITY- Regular exercise has been shown to boost cognitive function, enhance focus, and improve memory and learning abilities. Breaking a sweat actually increases blood flow to the brain, promoting mental clarity and creativity. This will help improve your overall productivity and efficiency in the office.

#2- LESS STRESS + ANXIETY- Exercising releases endorphins, your “feel-good” hormones, in turn, reducing stress levels and easing anxiety. It also provides a healthy outlet for stress and helps you maintain a positive mindset, making it easier to manage work-related pressure and challenges.

#3- MORE ENERGY- It’ll help improve cardiovascular fitness, lung capacity, and overall stamina. Doing so will enhance your body’s efficiency in delivering oxygen and nutrients to your tissues, including those in your brain. In turn, with more energy you will be able to focus more throughout your workday.

DISCLAIMER- If you suffer from any injuries or health issues be sure to consult with a training professional or medical practitioner — such as a doctor or physical therapist — to make sure these workouts are suitable for you and which alternatives you can do to perform them.

USE YOUR OFFICE / HOME OFFICE TO WORKOUT- With our guide you can take advantage of the space already at your disposal to improve your physical fitness. Here are a few workouts by Zahwa Farouk, a personal trainer and nutritionist, that can be done anywhere, even from your desk.

A QUICK WORD OF ADVICE- Maybe don’t bust out these moves in the middle of a meeting, and consider giving your coworkers a heads up if you share an open floor plan.

THE WORKOUTS- To find out which muscle groups are doing the hard work, we checked with Sherifa Sabry, a consultant physical therapist (LinkedIn) for her insight. Aside from the muscle groups activated, she highlights the importance of safety and breathing properly to enhance the workout. She also stressed the importance of gently warming up and engaging your core muscles to help protect against any injury.

#1- WALKING - Get your steps in and a serotonin boost by holding off on that delivery order. Rather, go get it yourself by walking to a cafe that is at least 10 minutes away to ensure that you can squeeze in 20 minutes of activity. Walking is also a moderate enough activity that you can take advantage of that time to catch up on calls.

MUSCLE GROUP ACTIVATED- Aside from your quadriceps, hamstrings, calves, and lower glutes your chest and arm muscles will also be getting some action. Want to extend your walk? You’ll be getting more cardiovascular activity, as well, Sabry tells us.

#2- JUMPING JACKS- Every time you get up from your desk, spare a minute to do 15 jumping jacks. If you’re shy, do it in the bathroom. Repeating twice or more is even more beneficial.

MODIFICATIONS-

  • STEP JACKS- The jumping jack’s more gentle brother involves taking side steps with one foot while raising your arms above your head, just as you would with jumping jacks and bringing your foot and your arms back (down to your side) to the starting position. Doing the same thing on the other side for 10 to 20 repetitions will get your body warmed up.
  • SEATED JUMPING JACKS- An even gentler version starts by sitting on a hard chair, then opening one leg with both arms above your head simultaneously. Continue by repeating the same movement on the other side and aim for 10 to 20 repetitions per leg.

MUSCLES GROUP ACTIVATED- Full body, and it will definitely get your heart rate up (and make a lot of noise).

#3- FLUTTER KICKS- While sitting on your chair, use your arms for support as you train your core muscles and raise your legs off the floor at 90 degrees simultaneously, and make small flutter kicks in the air without touching the floor. Aim for 10-20 kicks.

MODIFICATION- Just don’t raise your legs too high. In fact, you can do low flutter kicks while lying on the floor (if that meeting room is available), but lift one leg at a time to meet the other one.

MUSCLE GROUP ACTIVATED- Abdominal and oblique muscles will not be the only ones working: Expect your lats, triceps, quadriceps, hip flexors, hip adductors, hamstrings and the entire lower leg muscle group to be engaged.

#4- PUSH UPS- If you have your own desk, you’re in luck; if not, then the bathroom is your friend. You can do some wall push ups if getting a quieter space isn’t an option.

MODIFICATIONS-

DESK OR SOFA PUSH-UP- You can use the desk or the back of a couch as support as you lift and lower. If on a desk, settle your hands on one edge of the desk with elbows straight. Have your body at an angle to the desk with a straight back, and extend your knees as you lift your heels off of the floor. If you feel you could slip, take your shoes and socks off (check for onlookers). Try a set of 10-12 repetitions to feel the burn.

MUSCLES GROUP ACTIVATED- Muscles getting some action will include your neck muscles, back extensors, and glutes. Also, your abdominals, quadriceps, hamstrings, hip adductors and lower leg muscles will be working, too, along with your core muscles.

#5- SQUATS- Sitting on a chair takes a toll on your back. However, squats will strengthen your quads and glutes while engaging the abdomen, all in one go. You can try going for five squats every time one of your colleagues gets a phone call (you may find yourself at it all day).

MODIFICATION-

CHAIR SQUATS- If you’re cleared for squats, try squatting and sitting on a chair and then lifting again to repeat. You can also use a wall in front of you or rail for support. If you have an office sofa chair, try those as they are lower and can still provide you with some support as you dip.

MUSCLE GROUP ACTIVATED- Here your core, glutes and hip adductors will be getting some activity.

#6- STAIRS- Skip the elevator to reach your floor. If your office is at a higher level, climb up one to two flights of stairs for a workout, then take an elevator, Sabry says.

MODIFICATION-

IF YOU HAVE (A) BAD KNEE(S) OR LIMITED TIME- Put two hard cover books above each other against a wall or a table. Take off your shoes and step up on those books, one leg at a time. Try going for 20 to 30 steps per leg.

MUSCLE GROUP ACTIVATED- Quadriceps, hamstrings, back extensors, arms, chest, and your cardiovascular system.

Tags: