Squeezing in an extra workout or two is something most of us would love, but it isn’t always easy.
Getting clever and giving some exercises a go at your desk can really help to keep your muscles active.
Here are just five exercises you should be able to do without causing too much disruption (you can save the more disruptive ones for your breaks!):
If you’re waiting for the photocopier or queuing for coffee, then you’ve got a chance to get a few calf raises in.
Whilst standing, simply lift up your heels off the ground and lower them down slowly and repeat.
Best saved for break time or perhaps when you’re in between clients, you can try out the classic tricep dip on your work chair. Make sure you’ve got the brakes on if it swivels though!
Position your legs at right angles to the chair and rest your hands behind your head on the chair. Slowly lower yourself down and raise yourself back up again.
Sat in your chair you can give your core a boost. Sit comfortably on your swivel chair with your feet hovering around one inch of the ground.
As you twist gently from left to right, feel your waistline tighten as you engage your abdominals. Complete your left side reps before moving onto your right, or vice versa.
Keep your leg muscles toned and active even whilst sat down, you need to work on your posture and also exercise those muscles as often as possible.
For a seated leg raise you can simply extend your legs out, squeezing your thigh tight and then lift up your leg from the ground. Once they’re lifted make small pulsing movements for 15 to 20 reps and then hold at the top for a further 15-20 seconds. Do each leg in turn.
There are plenty of things in your office which can be used as a makeshift dumbbell, as long as you’re careful. Whether it’s a pair of water bottles, a ream of printer paper or anything which has a couple of pounds of weights behind it.
Hold it up at shoulder height and then raise it above over your head. Aim for ten reps to begin with and make sure you’ve given yourself plenty of space to safely carry out the exercise.
Agghh, no excuses not to exercise - even at work! These are great, thanks.