workout while you work
You know you should exercise. What you might not know is that you need to do it at work, or – even better — during work. Our best intentions can easily fall when they meet the realities of a packed schedule, bad weather, and a comfortable couch. When you neglect exercise, you’re putting both your physical and your mental health at risk, which can negatively impact your productivity and effectiveness at work.
One great solution? Work physical activity into your everyday routine. Working out while you’re actually at work, not only has huge benefits for productivity, collaboration, and mood, but is also dead simple to implement.
So, here are some to get you started.
1. TRICEP DIPS ON A CHAIR
Scoot to the front of a stationary (non-wheeled) chair, with both hands facing forward. Step forward until your butt clears the chair and your knees are at right angles. Bend your elbows straight back and lower yourself straight down several inches, and then straighten your arms without locking your elbows. Complete 20 dips.
2. SEATED LEG LIFTS
Grasp the sides of a stationary chair with your knees together in front of you, resting on your toes. Straighten one leg completely to form a right angle with your upper body, and point the toe. Keep your abs tight as you lift the leg an inch, then lower an inch, completing 15 to 20 lifts. Switch sides.
3. WIDE SECOND
Hold the edge of a desk or table lightly with one hand and step your feet apart into a wide ballet “second position.” Lower down as if sliding your back against a wall (don’t lean forward) until you reach knee level, then pulse down one inch and back up one inch 30 to 60 times.
4. WALL SITS
Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.
5. STANDING V
Form a V with your feet with your heels together, toes a few inches apart, grasping the edge of a desk or table lightly for support. Rise a few inches onto your toes, keeping your heels together. Lower your body down as far as you can while keeping your back straight (avoid leaning forward), then lift up only until your hips reach knee level. Repeat 15 to 20 reps of lowering down and halfway up, then return all the way to standing.
7. TAKE THE STAIRS
If you work on the higher floors in the building then, take the stairs instead of the elevator. You could walk up the stairs slowly before increasing your speed as you approach the top, or you could take the stairs two at a time all the way from the bottom to the top!
8. KEEP A PERFECT POSTURE
Keeping your posture perfectly straight is a workout in itself! Try to keep your feet, hips and arms at a 90 degree angle, without slouching or leaning back. Do this as often as possible to create a perfect seated posture.
COMPILED BY: SHREEYA SANGROULA