There is an endless stream of reasons for not exercising regularly. But the number one reason hands down is “there is just not enough time in the day.” Does that sound like you? If so this article is just what you have been looking for. We’re going to suggestion how you can incorporate exercise into your busy daily routine. Read on.
Exercises to do at Your DeskFirst perform the desk stretching routine entitled “Stretching at Your Desk.” Then try the following exercises at your desk to boost energy and burn a few extra calories:
- Squats: Stand with feet shoulder width apart in front of your chair. Sit touching your but lightly to the chair and stand again. Repeat for 10 to 12 repetitions.
- Push-ups: Either against a wall or with hands on the edge of your desk shoulder width apart, keep abs tight and slowly lower body toward wall/desk until arms are bent at 45 degree angle, slowly push yourself away from wall/desk until arm are straight again. Repeat for 10 to 12 repetitions.
- Bridge: Sit on the edge of your desk with hand at also on edge of desk. Using your hands, push your hips forward away from desk hold and lower hips back to desk. Repeat for 10 to 12 repetitions.
- Arm circles: Standing with arms extended out so that your body forms a "T," rotate arm in small circular motion for 10 to 12 repetitions each direction.
- Lower back: Stand with feet shoulder width apart and arms extended overhead. Slowly bend at waist bringing hands toward feet. Touch feet with hands if possible and slowly return to starting position. If you have lower back problems, do not do this exercise.
- Side bends: Stand with feet shoulder width apart and hand at sides. Without twisting the body, slowly bend to the right side and return to standing position. Repeat for eight to 10 repetitions on each side.
These are all exercises that can be performed without any additional equipment which means they can be done anytime. As you improve your fitness level, you may want to introduce additional weight via dumbbells (one-, three-, five-, or even 10-pounders). Weight should be gradually increased.
Take a few minutes each day to exercise and you will begin to feel better, move easier, and even look better. And remember, exercise is a part of a healthy lifestyle that includes proper diet, rest and hydration.
Always check with your health care provided before beginning any exercise program.
“My idea of exercise is a good brisk sit.” – Phyllis Diller
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
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