Chances are most of us are staring at our screen 60% of the day and get too little movement. Working all day can be great, give you a reward and a sense of purpose but there are serious downsides, too.
Finding time to go to the gym in between work and home life could be difficult with a 9-to-5 routine, but exercise doesn’t always require a gym membership and changing into shorts and sneakers. These five exercises will keep us active and in shape in between our work deadlines.
#1 – Clenches
For buns of steel, clench your buttocks and hold for ten seconds. Do five sets of eight reps. The beauty of this exercise is that your supervisors and coworkers won’t see any movement and need not even know that you’re secretly exercising on the job.
#2 – Ankle rotations
Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction. This exercise can strengthen the flexibility of your ankles and make you less likely to suffer from sprains.
#3 – Arm stretches
Just because you’re seated at your desk doesn’t mean your arms can’t do just about anything they want. Many arm exercises can be performed while seated at your desk. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it in the crook of your left elbow and then hold it there. Feel the stretch for five seconds. Do eight reps before switching over to your left arm.
#4 – Calf muscle toning
Give your calf muscles a workout by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.
#5 – Rotating at the waist
Strengthen your core by rotating at the waist while remaining seated. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Complete five sets. Grab the backrest of your chair with your hands for extra support.