Many of us sit for at least eight hours a day in the office, a habit that can lead to serious health concerns down the line. We also probably find that this habit becomes super uncomfortable throughout the day – inhibiting our focus and productivity.
What could be even worse is that we believe we need to sit all day to accomplish our tasks, not realizing the harm it could be doing. It’s super important to have a combination of sitting, standing, and moving throughout the day to lend the most productivity. Here are some simple and effective exercises that can be done in your cubicle and without equipment.
- The plank. The most effective way to do this is by staying in an upward pushup position for 30 seconds, totally engaging the core. This can be done in intervals throughout the day. Mixing it up through both plank twists and side planks can work more of the body.
- Squats. We often see this exercise done with large weights, but it also works with our body weight. Stand with your feet slightly wider than shoulder-width and sit down lower than you would in a chair. Add a pause at the bottom for an extra burn.
- Lunges . These can also be done with or without weights. A static lunge, which involves dropping the back knee down, is one of the best ways to engage the hips, glutes, and thighs.
- Push-ups. These are great upper body exercises to fit in in periods throughout the day. If the regular pushup is too difficult, starting with wall and incline push-ups is helpful. As you progress, it will be easy to see your strength increase.
- Stretching. Just because you’re not at the gym doesn’t mean you don’t need to rehab your muscles after your workout. Revert to your normal stretching routine, or switch it up with some other methods. Stretching it also a great way to relieve stress and wind-down from the day.
This isn’t an exhaustive list, but it is a good place to start to exercise your legs, arms, and core – all while using time productively to accomplish work and stay comfortable.
Guest Blogger: Morgan Grunow
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