At one point or another we’ve all made the statement, “I don’t have enough time to exercise.” Busy schedules with work and home life make it difficult to find enough time for a good workout. But it can be done! During the 8 hours you have at work, make it a point to fit in these simple tips and exercises (listed below) throughout the day.
Take the stairs
Whenever possible, use the stairs to get around your building. The more physical activity you are able to get throughout the day, the better. And stairs are a great way to get your heart pumping! This is a good tip not only for during your work day, but for whenever you have the choice of stairs or an elevator.
Opt for a standing desk
If it is an option to convert your sitting desk into a standing desk, do it! This is a great way to keep you on your feet longer during the work day. Sitting for extended periods of time has been known to lead to many health issues. If a standing desk isn’t in your future, check out the next tip.
Take a lap or two
Once an hour, get up from your desk and take a lap around your office. You can use this time to grab coffee, check the mail, make a few copies, or visit a coworker you’ve been meaning to meet with. Whatever excuse you can find to get up and move around, use it. And if that lap includes a staircase or two, even better!
Each time you get up from your desk, before you sit back down do 5 squats. Your feet should be slightly wide than shoulder width apart, sit down and back, lightly touching your rear to your seat. Push through your heels to return to a standing position. That is one rep; do four more.
The next time you get up to grab something off the printer, lunge your way over. Start by taking a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should come very close, but never touch the ground, and your front knee should be directly over your ankle. Push off with your right heel and left foot to return to a stand position and repeat with your left leg. This is one rep, do as many as you need to get to the printer.