We all need a stable job so that we can provide for our families, but sometimes it feels like we are spending all our time at work. You know the drill: a major big wig is coming in from out of town and lately you’ve been spending all your time tweaking that big proposal you’ve been working on. And even when you cross that bridge, another project will take its place.
The truth is that whether you are salaried, a shift worker, or self employed, the average person works about 47 hours per week. You’re probably eating fast food in your car or at your desk, and the workouts you used to do religiously are now few and far between.
It’s a wonder how you find the energy to crawl into your own bed at night!
Well I’m here to tell you there are ways to squeeze in mini – yet effective – workouts when stuck at work. Some require you to think outside the box, but they are possible and range from yoga workouts like core breathing and shoulder circles to stretching, chair squats and even burpees.
When you’re stuck in a cubicle working all day, I’m sure you’re willing to try anything, right?!?!
Here are 5 workouts you can do at work!
- Wall Squats – Wall squats are great because you can get them done practically anywhere, leaving you no excuses. Think about it, you’ve got your cubicle, office, hallway walls, even while leaning against the door in the bathroom! Yes, I just wrote that. But it’s so true. Even if you are dressed up in a pant suit or a dress, you can still discretely bend your knees and slide down the wall until your knees are at a 90-degree angle. Hold that for 30-60 seconds.
- Lunges – If you have an office with a door you can close for privacy, do a few rounds of lunges from your desk to the office door. If you don’t have a door, there’s a hallway somewhere. I have a nurse friend who does lunges with her team every time they have to go down a particular hallway at the hospital. Make it a habit of doing lunges to and from the water fountain.
- Take the stairs – Duh! If you work in an office with stairs, maybe those that lead to the HR department or accounting – use them! Why take the elevator when you have a perfectly functional workout area available to you? Odds are, you will be able to take the stairs in peace since everyone else will be using the elevator. You’ll reap the rewards, trust me!
- Tricep dips on your chair – You’re sitting in your chair all day. Why not use it as
a workout tool. Sit on your chair, place your hands on the chair for support and walk your feet out in front until you are in a position with your thighs parallel to the floor and with your knees bent. Bend your arms at the elbow and lower your body down. You can do these all day to increase intensity.
- Chair abs – Yes, chair abs! Simply place your hands behind your head and lift one knee toward your chest as you crunch, trying to touch opposite arm to opposite knee. This move will strengthen your core.
There are plenty of other options on top of these 5 workouts you can do at work to make the most of your day. For example, if you are used to eating at your desk while working at the same time, use your legitimate lunch break – you know, the one required by law that your company provides – to sneak into a local gym for 30 minutes. You can get a lot done in that time.
Just think outside the box, and you’ll be surprised what you can accomplish.
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