You are dedicated to your work, and you take pride in getting the job done right. We get it! However, your muscles, eyes and brain all need a break.
Even if you’re hitting the gym before or after work, it’s still very important to get up and move around during your workday.
Here are a few exercises you can do at work to help break up your day:
Take a walk — It’s that simple! Get up and wander around a bit. It doesn’t have to be a sweat-inducing power walk. Stroll around the building, walk around the block or go say “hi” to a friend down the hall. Just get up and move.
Use the stairs — Headed to your desk in the morning or leaving at night? Need to drop something off on another floor? Use the stairs!
Desk pushups — These are just like regular pushups but slightly less intense because of the angle. Put your hands shoulder-width apart on the edge of your desk, put your feet out away from your desk, lean on your hands and then complete your pushup. Try 15 reps to start.
Knee lift — Imagine you’re holding a soccer ball in your hands and want to bump it with your knee. It’s the same idea here — lift one knee at a time in front of you and bring your arms down, hands in fists, on either side of your knee. Try 20 reps to start.
Wall sit — This is very important: Use a real wall, not a temporary cubicle wall. Squat down and sit against the wall using your legs and abdominal muscles to keep yourself up. Add extra intensity by holding your arms out in front of you. Try staying up for 30 seconds to start, then increase by 15 seconds each week.
Side punches — Punch across your body from one side to the other while slightly twisting on the opposite foot and at the waist to make sure you fully extend your arm. Try 20 reps to start.
Lunges — Side lunges or front lunges can be done in your cubicle or office. Put your hands on your hips, step out to the side or to the front with one foot, then step back again. Alternate legs. Try 10 reps with each leg to start.
Bicep curl — Hold your hands in fists at the side of your body. Keeping your upper arm near your body, slowly raise your fist to your shoulder, bending at your elbow while twisting your arm so the inside of your fist faces your body. For extra intensity, hold small dumbbells. Try 15 reps to start.
These are just a few of the many exercises you can do at work. Remember to get up and move around during your workday — the more often the better. Ideally, stand and move around every 30 minutes. If you can’t do that, just get moving as much as possible.
Recruit your coworkers to the cause; take a break and exercise together for some fun and fit team building!
