Making time for a workout can be challenging. But getting in some exercises throughout the day doesn't mean you have to spend an hour on your treadmill or home gym. There are many ways you can get in some quick exercises to keep you active throughout the day that don't take up too much time. And it all adds up!
Here are some exercises you can do at work while you're on your lunch or coffee break. You don't even have to stray far from your desk. Besides the physical benefits from working out, many research studies have shown that employees who are active can focus better on tasks and are more productive.
For a chest opener, stretch your arms back as if you were trying to grab a pencil between your shoulder blades. Stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch in your chest.
2. Desk Push Ups
While standing, position yourself a few feet from your desk. Keep your feet together. Put your palms on the edge of your desk, about a shoulder width away from each other. Lower down to the edge of the desk, and push back to the starting position. As you increase your strength, see if you can do 15 reps in a row.
3. Chair Lift
Sit down nice and tall in your chair -- make it a sturdy one without wheels, if possible. Push your shoulders back. Move to your chair's edge and place your hands on the sides of the chair or on the armrests. While keeping your back straight, lift your knees. Bring them up to your chest and then back down. You can let your legs go all the way to the floor, or not allow them to touch the ground between reps to make it more challenging.
4. Front Squat with a Resistance Band
Stand on a resistance band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it's too long, secure band in place by crossing your arms at your chest.) Sit straight down in a squat, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.
5. Incline Chest Press with a Resistance Band
In a right forward lunge position, place the middle of your band beneath your back foot. Grabbing a handle or end in each hand, bring the band to shoulder level. Press the bands upward straight over your chest like a rainbow until the arms fully extend. Lower back down and repeat for 10 to 12 reps.
6. Triceps exercises with a dumbbell
Sit upright at the edge of your chair and hold one weight with both hands over your head with your elbows fully extended. Bend your elbows to lower the weight behind you, then extend them back to the starting position. Your upper arms should stay close to your head throughout the movement.
7. Toe Taps
Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.
8. Invest in a treadmill desk
A treadmill desk is a treadmill walking deck with a desk attached at the top instead of a console. This lets you walk slowly while working on your laptop. Instead of sitting in a chair all day, you can do your work while standing and walking at a slow pace. You won't break a sweat, but will still being active.