An exercise routine you can do at the office
If you find yourself perpetually juggling an extraordinarily demanding schedule, you are certainly not alone. Your day begins at the crack of dawn, rising at 5 am to ensure you’re at the office by 7 am. After a busy workday, you rush off to a parent-teacher meeting at your child’s school and then swiftly head to their football practice. Days like these seem to persistently pile up, leaving you with little to no personal time. Amidst such a hectic routine, incorporating exercise into your daily schedule might seem an insurmountable challenge. Exercise demands time, and time is a luxury you lack.
However, there is a feasible solution to integrate physical activity into your day—exercising at your desk. This is not an error. Below is a succinct routine that you can execute right at your workstation. It is swift and, while it might not transform you into a fitness model, it provides sufficient muscle engagement to maintain firmness.
Perform one set of each of the following exercises sequentially. Aim for 10 to 20 repetitions per exercise, and if time permits, follow with 1 or 2 additional sets.
Chair Crunch:
Sit upright in your chair with feet flat on the floor. Gradually curve your upper back downwards until you feel a contraction in your abdominal muscles. Hold for 3-5 seconds, then return to the starting position.
Squats:
Stand up in front of your chair. Lower into a squat as if you are about to sit, ensuring your weight remains on your heels and your knees do not extend beyond your toes. When your buttocks are nearly touching the chair, use your leg muscles to push back into a standing position.
Calf Raises:
Stand facing your desk, using your hands on the desk for balance. Raise yourself onto the balls of your feet. Hold for 3 to 5 seconds, then lower back down.
Desk Push-Up:
Position yourself 4 to 5 feet away from your desk, placing your hands on its edge. Relax your lower body and, using only your arms, lower your chest slowly towards the desk until about 3 to 6 inches from it. Push yourself back up to the starting position with just your arms.
Seated Triceps Lift Backs:
Sit erect in your chair. Place your arms at your sides with palms facing forward. With arms straight and elbows locked, move your arms up behind you until you feel your triceps engage. Hold for 3 to 5 seconds, then return to the original position.
Seated Bicep Curls:
Sit upright. Start with one arm at your side, palm facing forward in a fist. Use your other hand to provide resistance while bringing your fist up towards your shoulder. Lower your fist back down, maintaining constant resistance through the entire motion. Complete all repetitions for one arm before switching sides.
Upon completing each exercise, sit down and extend your legs. Reach for your toes until you reach your limit, hold for 10 seconds (avoiding any bouncing), then return to the starting position. Next, extend your arms out to each side as far as possible. Bring them slowly to the front and overlap them, holding the position for 10 seconds before returning them to your sides. Finally, extend your arms overhead as far as possible, hold for 10 seconds, and then return them to your sides.
Incorporating this straightforward yet effective exercise routine into your office schedule can help in maintaining muscle tone. It can be effortlessly executed during your lunch break, still affording you ample time to enjoy your meal.
