Exercise at the Office

Summer is fading and along with it are those lazy beach days and fruity drinks by the pool.  Now is the perfect time to refocus on your fitness goals. I know what you’re thinking…how am I going to fit exercise into an already hectic schedule. Work, school, kid’s sports…we all have the same busy lives, but there is always time to squeeze in something. Even five minutes at different times throughout the day can help you tone up (And wake you up). You spend five minutes surfing the internet… 

Below I’ve listed a few simple exercises that can be done right in your office! In addition to these, try sitting on a balance ball at your desk instead of a chair (you’ll be firing up your core all day long) or walking on your breaks. Take the stairs instead of the elevator. Be creative…squeeze it in any way you can. You may not be doing 30 consecutive minutes of exercise, but it’s still exercise!

1.       Desk Push Ups:  Place hands on desk, shoulder width apart. Keep the torso and legs in a straight line and the head up. Lower the chest down to the desk, hold for 10 seconds and push back up. That’s one rep. Do 3 sets of 12-15 reps.

2.       Chair Squat: Stand in front of your chair with feet hip width apart. Place the hands on the hips and hinge the hips back. Lower your body down as if you were about to sit down. Be sure the knees stay in line with the ankles. Hover about an inch over your chair for 10 seconds and stand back up. Do 3 sets of 12-15 reps.

3.       Hip Lift: Sit up straight in your chair. Lift one glute so that it almost comes off of the chair, and then repeat on the other side. It will look like a rocking motion. Do this for 30 seconds. Do 3 sets of these, resting 10 seconds between sets.

These are only a few exercises that can be done at work. The possibilities are endless. Remember, you can do these at different times all throughout the day. It doesn’t have to be just one time. Be creative and please feel free to share any other ideas with me. I’d love to hear what other exercises people come up with.

Written by Genie Bianchi, RRCA Coach