I’m always promising myself that today’s the day I’ll start working out, but it doesn’t seem to happen… It’s not that I don’t want to, I mean, a part of me yearns for that “perfect” body, who doesn’t? But I just can’t seem to get into a regular workout habit. I’m so tired when I get home that the last thing I want to do is workout. I work hard (err ok, I work during the day), I have two very energetic kittens that want to play, plus I like to cook dinner when I get home. I don’t have time to workout in the evening.
I’ve read that working out in the morning would help boost my energy level for the day. Seeing that evening workouts were not happening, I set my alarm clock an hour before I usually get up to give this a try. Let’s just say I’m not a morning person and I somehow woke up at my normal time (snooze buttons are the devils work ~ wht), and missed my a.m. workout. I soon realized that a morning exercise routine wasn’t my thing either.
Then I thought, why not start at work? I spend most of my day there anyway, might as well try to fit in a small workout right? Enter my cousin Brian, a personal trainer who is so enthusiastic about fitness and working with his clients that his face lights up when he talks about a new exercise he’s discovered. I asked him to give me a few exercises that I could do while at work. I figure if I could do them while sitting in front of a computer and see some results it might motivate me to continue to shape up when away from the office. Before I share this mini workout, I wanted to share a few nuggets of workplace fitness wisdom gleamed from Brian:
• Any type of swinging motion or stretching is good to get the body energized. By doing this you will wake up your body and mind so you can focus at work. Take a few minutes every half hour to hour to stretch a bit, maybe make a few “backstroke” swings – it feels good!
• Walk as much as possible during the day. Instead of emailing co-workers walk to their desk when possible. Volunteer to handle any tasks or run any errands that you can walk to from your office. Use the stairs instead of the elevator/escalator whenever possible. Park a few blocks further from your office or (if the area is safe and well lit) park at the back of the parking lot or catch the bus stop a few blocks away from your normal stop.
• Drink a lot of water. Not only will this hydrate your body and make your skin soft, it will also make you have to use the bathroom, making you get up and walk. Plus, many of us interrupt thirst for hunger; keeping yourself hydrated may help keep spontaneous desk eating to a minimum.
• Finally, take a short, brisk walk on your lunch break before you eat – try to commit to this walk everyday, rain or shine.
Brian’s Deskside Mini Workout:
1. Place a Bosu Ball on your chair. It will contract and release your abs as you balance on it throughout the day giving your abs a workout without you doing a thing.
2. While seated do a reverse crunch. (Abs)
3. While in your chair lift legs off the ground and do scissor kicks. (Abs and legs)
4. Then a bicycle movement (Abs and Legs)
5. While seated, Lift one leg up straight out and flex foot, return to floor. Repeat with other leg. (Legs)
6. Place feet flat on floor and do heel raises on each foot. (Calves)
7. If you have wheels on your chair, place your feet at the base and grab on to the desk with your hands. Pull and push yourself to and from the desk. (Arms)
8. While standing about a foot away from the desk, place hands on edge, and do push ups. (Arms)
9. Clasp hands above your head then drop them down to the base of your neck. Raise them back up. Repeat. (Arms)
10. Squeeze your butt cheeks together. (Gluteus)
Repeat this cycle of exercises as often as you can while at your desk at home or the office.
we heartsters – please share your tips for keeping fit while spending long hours at the office.
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