Are you a habitual goal maker—and then breaker? Especially when it comes to staying fit? Well this year, don’t be a quitter—again. Stick with the plan like your life depends on it. Because it does. Sure, it’s easy to blame work—not yourself, of course—for the lack of time and energy available to exercise. Excuses, excuses. You can work out AT WORK, no gym required. Hadn’t thought of that? Yep, you can say goodbye to stuck-at-the-desk sluggishness. With the addition of some super easy office moves, you can improve your health, your focus, and ultimately, your productivity. And maybe—just maybe—your healthier performance will lead to a healthy promotion. So get moving! Read on…
Get on the Ball
Swap out your chair for an exercise ball. At first, you might wobble a little, but once your core kicks in, you’ll feel balanced and slouch-free in no time. And without a chair to fall back on, you’ll be more alert to stay on the ball.
Do Push-Ups at Your Desk
The great thing about push-ups is you can do them practically anywhere, including at your desk. Keep your feet flat on the floor and lean forward, putting your hands on the edge of your desk, with elbows bent. Maintain a straight body, suck your belly in, and slowly lower yourself down and back up. Repeat as often as possible throughout the day.
Move Your Mouse
Switch your computer mouse to the opposite side from time to time to prevent leaning the same way all day. And if you’re feeling up to the challenge, use the opposite hand when you move the mouse, which is a great mental game for the brain.
It’s All in the Wrist
The wrists support your busy hands all day, so the least you can do is give them a good stretch. Straighten an arm in front of you, wrist up, and pull back on your fingertips that have been typing like crazy all day.
Seated Leg Lifts
Stay in your seat and lift your legs, one at a time or together. Lift, hold, and repeat. Easy-peazy. And wiggle your ankles while you’re at it.
Stretch Those Tight Hip Flexors
Stand in front of your chair and put one foot up on the seat. Keeping the standing leg straight, push your hips forward, lift your arms straight over your head, and arch your lower back. Ahh, instant relief.
Do Lunges at Lunchtime
Take a brisk walk during lunch and add lunges along the way to wake up your muscles and your mind.
Stand against a wall, feet slightly in front of you, hip-distance apart. Now bend to a 90-degree angle, hold for 10 seconds or longer, and feel the burn. Hello, quads. Stand back up and repeat.
Get up every hour. Move your muscles. Go to the bathroom, talk with a coworker, or take a leisurely stroll to the water fountain. Just move. You’ll get an extra boost of energy, which will make you more productive once you eventually sit back down to complete the task at hand.
Okay, so you’re not going to get ripped with this workday workout, but a little exercise will make a big difference with your productivity, increasing your energy level and attention span, while decreasing your aches and pains.