Does your workday need a workout? If pencil pushing is your only exercise during the week, consider scheduling some deskercises (desk + exercise) into your daily grind. Implementing aerobics into your workday encourages more than just muscle gains, it also helps promote better circulation, concentration and improves the brain's response to stress.
Here are four easy ways to fit fitness into your workday:
Take the stairs. Climbing to your cubicle is an easy way to crank up your heart rate, burn more calories and keep your legs moving. Think of a stairs break as the healthy alternative to smoke breaks. Whenever you feel stressed, need some fresh air, decompress in the stairwell instead.
Elevated Pushups. Long days spent hunched in front of a computer screen can lead to poor posture and muscle atrophy. Pushups are a powerful exercise that can reverse the effects of a sedentary lifestyle. Here's how to ensure proper form:
Calf Raises. Most people forget about the muscles located beneath the knees. While it is very difficult to bulk up your calves, it still is an important area to keep active. Doing so helps with overall lower body strength, and can even help prevent health issues like blood clots.
Wall Sits. This stationary squat position engages some of the largest muscle groups in the body – the glutes, hamstrings, quads and core muscles. If you typically avoid squats due to a fear of hurting your knees, try a wall sit instead. Since this move does not require the repetitive motion of a standard squat, you don't have to worry about watching your form as much.
Repeat this circuit 3-5 times throughout your workday.
Give your body the promotion it deserves.