One of the biggest reasons for weight gain, and lack of fitness, is our jobs. So many people spend their entire work day sitting at a computer. This causes so many issues from poor posture, decreased muscle and lack of energy. We know that trying to find the time to workout after you get off is probably the last thing you want to do, but why not get in your daily activity while you work?
We've put together 6 short workouts that will help you sustain at least the minimum amount of activity you should be getting in the day. It'll help wake up your muscles and keep you from getting stiff and sore from sitting in that worn out desk chair all day.
While seated, extend one leg without locking your knee. Hold your leg out straight for a few seconds, then slowly lower it to the ground. Do 10 reps for each leg. When you get comfortable with this exercise, take it a step further by raising your legs even higher and holding that position for 3-5 seconds.
First, make sure your desk is stationary and sturdy. Stand up and push your chair out of the way, then turn away from your desk and take a step or two forward. Place your hands on the desk behind you and slowly lower your body, making a 90-degree angle. Hold this position for several seconds. Aim for 10 reps of this exercise.
Sitting behind a desk all day can lead to stiff muscles. Loosen things up by slowly twisting your torso to one side and holding it there for a few seconds. Repeat with the other side. Be mindful of your posture throughout the day, as slouching can contribute to uncomfortable aches and pains.
Reduce shoulder tension with this simple stretching exercise. Take a deep breath and shrug your shoulders, holding them up toward your ears for several seconds before releasing. Repeat at least 3 times. Do this exercise throughout the day as needed.
Turn your workday into an ab workout. While sitting upright in your chair, simply contract your abdominal muscles for at least 5 seconds, then release. Repeat as many times as you want, even during meetings!
Don’t let typing take a toll on your wrists. Take a break every so often and roll your wrists at least 10 times in each direction (clockwise and counterclockwise).