by Rudri Bhatt Patel
Are you struggling to find time to exercise during the day? You intend to wake up in the morning for a jog around the neighborhood or try to make it to the gym after work, but instead you skip your workout. You can find small pockets of time during your work day to exercise and lead a healthier lifestyle. Here are a few tips that will help you incorporate fitness in-between the phone calls, memos and conversations with your colleagues during your work day.
Do Calf Raises With Your Office Chair
Isometric exercises help you target your workout toward a particular body part. You can easily develop muscular calves by doing raises from the comfort of your office. Stand up, grab your chair, rest your right foot on your left calf and raise your toes. Hold this pose for 20-30 seconds and then repeat. Do the same with the other leg by placing your left foot on your right calf and repeating the process.
Develop Your Arms by Doing Biceps and Triceps
Do you have a couple of full water bottles sitting on the corner of your desk? You can use these water bottles to exercise your arms. Grab one bottle in each hand and do bicep curls, tricep extensions and shoulder presses. With increased reps, you will feel the burn in your arms. If you don’t feel like the water bottles are getting the job done, then you can keep a couple of weights under your desk and grab them during lunch breaks to tone your muscles.
You don’t need fancy equipment in your office to help you get your heart rate pumping. Use your bodyweight to do situps, pushups, ab lifts and jumping jacks to stay active during the work day. More studies indicate that sitting for long periods of time can cause harm to your heart. By including calisthenics as a part of your workday, you prevent yourself from slouching through long hours at the office.
Use an Exercise Ball Instead of an Office Chair
Many people are replacing their traditional office chairs with an exercise ball. By sitting on this bouncy ball, you develop core muscles and give your abs a workout without having to take out extra time in your day to focus on targeting your stomach area. This is a feasible switch because exercise balls are rather inexpensive to purchase.
Invest in a Treadmill Desk
If you are constantly on your computer for many hours of the day, it might be worthwhile to invest in a treadmill desk. These multitasking desks are occupying many office buildings across the country. Your work area sits above the treadmill and you can actively measure the distance walked, calories burned, your pace and the number of minutes you’ve exercised while you still continue to work. This consistent walking is great for your heart and will help you focus on the task at hand.
For more tips and tricks, head to Modernize.com.