We all know that we should do 15 minutes of cardio a day, eat healthy and workout a few times a week. But, with our busy work schedules and family lives, it can be difficult to find the time to stay fit and in shape. While getting to the gym should still be a priority, here are some exercises that you can perform while at the workplace.
Take the Stairs
One of the easiest ways to get in some cardio is to opt for the stairs instead of the elevator. Whether you’re on the second floor or the fourth, walking or jogging up and down stairs will not only give you a little boost of energy and get your heart rate going but it’ll count towards your 15 minutes a day of aerobic exercise.
The Stationary Running Man
Working hours upon hours without a break not only hurts your posture but decreases your work efficiency. This being the case, don’t feel bad when you take a couple minutes to perform a stationary jog or high knees. Considering this isn’t a very time consuming activity, it can be done multiple times throughout the day.
Walk to Lunch
Chances are there’s a park around you where you can dine on your lunch. Instead of taking a few steps to your designated in-house lunch spot, enjoy the great outdoors and walk it out to the nearest park. Sure, the exercise is nice, but isn’t that midday respite from the office even better?
The Wall Sit
Remember challenging your friends to these? To remind you, the proper technique is to rest your back straight up against the wall and create a 90-degree angle with your legs. Keep your hands out in front of you or to your side and sit for 30-60 seconds. It may not look like very strenuous, but after about 15 seconds you’re sure to start feeling the burn.
The Butt Pincher
Sitting on your butt all day can be pretty tiring…for your butt. Although often overlooked, our butt muscles are some of the most used muscles in our entire bodies. To flex your booty out, squeeze your cheeks together for 10 seconds before resting for ten seconds. Feel free to perform this covert exercise as many times as your gluteus maximus desires.
Another clandestine exercise that you can do without causing a raucous are leg raises. This self-explanatory exercise is a great way to feel a quick burn in your calves, quadriceps, and glutes.