I know how tough it can be to schedule out enough time to get a workout in. These days it seems that everyone is working longer hours with less time to dedicate to themselves and if there are kids in the mix, the “me” time is even less abundant.
The good news is that if it’s only a lack of time that’s keeping you from getting exercise in, there are routines you can follow at work to accomplish this. Since small amounts of activity throughout the day are more beneficial than none at all, there is no reason not to make the most out of a few extra minutes here and there with a couple of short, but effective moves. I am going to share some examples of how you can get pumped anywhere with only a few minutes to spare.
Tip 1 Office Chair Cardio
If your job keeps you seated at a desk for the majority of the day, you can get a workout in. Since upper body movements increase your heart rate even from a seated position, you can use this to your advantage to get the blood flowing and move some oxygen to your brain. I’m including a video from Sparkpeople.com where Coach Nicole demonstrates ten minutes worth of exercises that can be done from your chair…as long as it doesn’t have any wheels. You will see that not only can you get a great short cardio workout, but your core will receive the benefits as well thanks to the hip flexion and rotation involved in this routine. If you have any doubts that this will give you a lot in return for your time, give it a shot and tell me what you think.
Tip 2 Upper Body Chair Workout
One of the pitfalls from sitting at a desk all day, especially if you are on the computer is developing something called “rounded-shoulder syndrome”. This results from hunching over to use the keyboard for long periods of time and can result in a weak back and a tight chest. In the video I am sharing you will see a variety of different exercises all used to strengthen and tone your entire upper body using both large and small muscle groups. What I love the most is that you’ll get to work on strengthening your mid back while having to implement a proper upright posture in order to do the exercises effectively. Often enough, poor posture stems from simply forgetting to straighten yourself out, so by engaging in movements that encourage you to shift your position to one that is ideal for healthy spinal alignment, your subconscious will begin to remind you to sit up straight since we tend to make long term changes as a result of repetition. If you are new to strength training, you can always start with no weights and add light dumbbells once you have progressed.
I am a firm believer that if the desire for something is strong enough, there is a way to make it happen. The demonstrations I shared with you prove that there is a way to get a very effective workout in while at the office if you’re determined. Again, ANY exercise is better than none at all and I hope this inspires you to get moving…even if you’re sitting