|Photo: Billy Montgomery Photography|
Though most Americans spend 40-60 hours per week on their jobs, that doesn’t always mean they’re on their feet. Those precious hours are often spent toiling in front of a computer, hunched over and typing away.
Our bodies weren’t designed for that.
Our bodies were made to move, which means we have to fit exercise in somewhere.
This made me wonder: if we spend so much time on our jobs, why don’t we exercise there as well?
Thankfully many employers feel the same way and offer wellness incentives with their standard medical benefits to employees. Check in with your HR department to see if your company offers subsidies for gym memberships in your benefits package, or even has an onsite gym location.
No gym onsite or nearby? No problem. The next time you get spare moments at work, try these exercises to keep your body in tip-top shape.
They’re those things in the vicinity of the elevator that we avoid at all costs. The next time you’re heading down to lunch, take them. If you’re in a really good mood, try taking two steps at a time or even jogging up or down them. No, this isn’t cruel and unusual punishment. Walking/running the stairs is simple yet powerful cardio.
You can do these on your mid-morning/afternoon or lunch break. Stand with your legs shoulder width apart and hands extended in front of you for balance (or clasp fingers). You can also place one hand on your chair for leverage.
Bend your knees, ensuring that they don’t extend over the toes. Press your weight into back of your heels and then slowly bring yourself up. Do 3 sets of 5.
Doing squats has great benefits like:
· Firming the glutes and thighs
· Building leg muscles (including your quadriceps, hamstrings, and calves)
You remember these. You did them in gym class back in high school. They’re still as effective today as they were then. Grab the conference room (empty, I hope) and try a wall squat. You’ll thank me later.
Stand with your back against the wall, keeping your shoulders straight and head, neck, and back aligned. Bend your knees at a 90-degree angle until you are in a seated position. Hold this position for 30+ seconds. Do 3 sets. This helps you:
- Build strength and endurance in your glutes, calves and quadriceps
It’s vital to maintain a healthy body by keeping it in motion. If you consistently workout (even on your downtime at work), you will see the results on your mind, body, and spirit.