For most working adults, there is usually not enough time to get enough exercise. From juggling 40 hours a week or more in peak periods – helping your kids do their homework, taking care of your pets, and commuting can interfere with creating time for the exercise. Surely you could wake up early in the morning and hit the gym before, but what happens when you can't, or you have become too tired from the previous day's work?
If you are not getting enough exercise to keep you healthy and in shape, you have come to the right place.
You can turn your desk into a makeshift gym and create a fitness routine that you can do at work.
The benefit of office workout
Experts have warned against sitting at your desk for long hours because they can lead to serious health problems. Apart from the fact that your inactivity makes you accumulate fat, you are also at risk of developing back pain and mental health problems.
A study showed that employees who engaged in physical exercise at work reported improved productivity, time management and mental skills. They also showed improvement in handling stress on the days they exercised. A high percentage of employees also revealed that they felt highly motivated after exercising.
The most crucial benefit of exercising at work is it enhances your productivity by taking breaks and using exercise to eliminate stress and clear your mind.
Exercises to do at work
1. High Knees
You can do this exercise right at your desk. All you need to do is stand up from your desk and raise your knees as high as possible. You can create a rhythm by using your palms to tap your knees as you lift them. This exercise is similar to running in place, so you want to go for a minimum of 20 reps first. This is an effective warm-up exercise to get you ready for the next workout. It is easy and does not require plenty of room.
2. Leg raises while seated
This exercise ensures that you never skip leg days. You can do this exercise anytime and anywhere, even at meetings and with no one noticing. The best part about this exercise is that it targets your quadriceps, hamstrings, and glutes - giving you an impressive compound exercise without leaving your desk.
While sitting upright at your desk, stretch your right leg such that it is parallel to the floor and hold it there for 10 seconds. Repeat the same with your left leg. Try to do a minimum of 15 reps on each leg. You can even transform your handbag or briefcase into weights while your legs are raised high.
3. Chair dips
To perform this exercise, switch to an office chair that won't roll while in use. Slide forward to the edge of the chair, then place your legs in front of you. Place your hands on the edge of the chair and use your arms and core to raise your body. The next step is to lower your body down towards the floor. Push yourself back up and repeat 15 times. Aim for three cycles of 15 reps.
Shadowboxing is an exciting exercise that can be a form of cardio and an effective way of releasing stress and tension. Whenever you face some challenges at work, you can get off your desk and shadow box while pretending you are attacking those challenges. Not only will you feel good after, but you will bring out your inner fighter to take on the toughest challenges.
Simply raise your fist and take a boxing stance – you can do this while sitting or standing – but be at a safe distance from your computer. Punch the air as if there is a punching bag in front of you. Do this for 30 seconds at a time. You can integrate this workout into your daily work schedule.
Lunges are one of the best exercises for your quads. Stand with your feet wide apart, then bring your left leg to the front while extending the right leg towards the back while standing on your toes. Slowly bend your left knee, creating a 90-degree angle, then slowly lunge forward while bending the right leg. Lower your whole body while maintaining the position till your right knee touches the ground.
Do 15 reps on each leg.