When you are working long hours and spend most of your time at the office, staying in shape barely seems possible. How can you work out when you need to get up early for work, and after it you barely have the energy to drag yourself home, let alone exercise? While some companies offer their employees yoga or other fitness classes during lunchtime, most working individuals are not this lucky. However, even if you don’t have time or energy to work out before or after work, and your company doesn’t have a gym where you can get your sweat on, there are some ways you can achieve a healthier daily routine.
Do some desk push-ups
To engage your arms and core you don’t have to leave your office. Simply move a couple of steps away from your desk, and then lean forward and put your hands on it. While keeping your body straight, bend your elbows and lower yourself, and then push back up. These are similar to the basic push-ups you usually do on your floor, but this way you can easily stand up straight in case someone calls you or walks into your office.
Do not use the closest printer
If you are not able to go to the gym, you should do everything in your power to take as many steps throughout the day as possible. Therefore, use the stairs at work instead of the elevator, and send your papers to the printer that is farthest from your desk. This way you will boost your energy levels, stretch your legs and burn a few extra calories. Since you will need comfortable shoes for all that walking, check out this site and find a pair that suits you perfectly.
Get an exercise ball
Instead of sitting on a regular chair, buy an exercise ball and sit on it instead. This way you will do your lower back a favor and work towards improving your posture and balance. Since you won’t be able to slouch or otherwise you will fall, you will force your muscles to keep your back straight at all times.
Move your mouse around
Your mousepad has probably been sitting on the same side of your computer for as long as you can remember. If your mouse is always on one side, you will gradually start leaning your whole body towards it. Therefore, make sure you take your mouse and place it on the opposite side every other day.
Avoid hunched shoulders
If your job involves sitting in front of a computer every day from 9 to 5, you have probably noticed that your shoulders are becoming hunched and that your neck is slightly hanging. In order to revitalize your body, grab your chair, turn it around and stand with your back against the back of the chair. When your top of the chair is reaching the bottom of your shoulder blades, lean back and open your arms.
Do lunges during your lunchtime
What’s great about lunges is that they can effectively strengthen your legs and buttocks and doing them doesn’t involve any kind of equipment. You can do them at your office during lunchtime or go outside for a walk while incorporating lunges with each step. This exercise can also boost your metabolism which means you will lose weight much faster.
Strengthen your weak muscles with wall squats
If you wish to strengthen your weak muscles and improve your flexibility, wall squats are perfect for you. They can be done anywhere, you just need to put your back against the wall with your feet in front of you and your knees bent at a 90-degree angle. You might feel a slight burn but stay in this position for as long as possible.
With some simple tricks you will easily incorporate a fitness routine into your busy schedule.