Office jobs are a pretty common theme these days. People can sit up to hours on end without really moving, which can really hinder the body outside of work. Office jobs where you lack in moving the body more so than moving the brain, health issues can also arise. Elevated blood pressure and weight gain are the most common, which these issues in themselves can lead to other issues.
So, 8 to 10 hours of your day throughout the week are spent in an office, what can you do? Well, believe it or not, you can actually work out in your office, even in the smallest places. The following are the best ways to work out in the office:
- Get Up and Walk
This may seem a little too general and “well duh”, but it will take discipline to do daily. Throughout your workday, make a point a few times to simply get up and walk around for a good five minutes, even some walking lunges to get your heart rate up as well. Sure, people may look at you and think your nuts, but sooner or later they will appreciate your dedication and possibly will follow suit.
- Chair Squats
If you have an office chair, you can use it to your advantage. Once again, a few times out of the day, make a point to do some stand-up/sit-down squats in your chair. Focus on 3 sets of 10-20 reps with each session. Just a little bit goes a long way.
- March in Place
Another one that may seem odd at first, but once again, the objective is to get moving. Standing in place, march with high knees and moving your arms just to get your heart rate going. A few times out your workday, march in place for about 1 to 2 minutes.
- Resistance Bands
Another easy fix to a dormant work-life. Go pick up a few resistance/exercise bands at a local sports store for roughly 10 bucks. These bands can provide you with a spectrum of workouts you can do while either sitting in your chair or standing in place.
A very simple thing to do as well, and maybe you need to clear out some room to do it. Drop down and knock out some push-ups. A good 3 to 4 sets of 10-15 would be great a few times throughout the day.