Most of us have desk jobs. As in, jobs from 8-5 involving sitting for 7 straight hours. Sometimes just that thought alone makes you feel that cottage cheese gathering right under neath you. I know from my own experience at a desk job.
Fortunately there are plenty of ways to get that workout in without having to leave your cubicle space. They will help increase concentration, productivity and efficiency. These little workouts can also enhance circulation, relieve stress, boost energy, improve attitude and for some of us the most important, reduce neck, back and wrist pain.
Don't be embarrassed when someone looks over and your doing push ups against your desk. Just remember your burning the calories......and they are not:).
1. The Squat
How to do it: Stand with your shoulders, hips, and knees in a vertical line. Draw your stomach in as if your making your waistline smaller. Slowly squat down as if you were picking something up. Keep your knees in line with your toes. Both knees should be facing forward. Repeat 5-10 times.
2. Single Leg Calf Raises
How to do it: Stand facing a desk, touching the top for balance. Place your right food behind the heel of your left foot. Raise the heel of your left foot off the floor as high as possible, pressing on the ball of your foot. Repeat the exercise with your left foot behind the heel of your right foot.
3. Leg Lift
How to do it: Try to do this exercise while eating your lunch at your desk. Sit on a chair with your feet on the floor. Lift one foot forward, straightening your knee. Squeeze the front of the upper thigh as you lift your leg and hold it for a few seconds. Lower and repeat with the other leg. Complete 8 repetitions on each leg.
4. Stand Up and Out of Your Chair
How to do it: Lift your body up and down out of your chair several times.
5. Push-Up Off of a Desk
How to do it: Stand facing a desk with your feet together. Keep your back straight. Lean forward and place your hands slightly wider than shoulder-width apart on the desk. Slowly lower your body toward the desk and then push away. Repeat up to 10 times.
6. Tuck in your Knees to Strengthen your Abs
How to do it: Sit in a chair with your hands holding the armrests. Tighten your stomach muscles as you pull each knee in toward your chest. Alternate knees and then pull in both knees.
7. Neck and Shoulders
How to do it: Sitting or standing, allow your arms to hang at your sides. Tilt your head sideways to your shoulder. Hold for 15 seconds. Repeat on the opposite side.
8. Back
How to do it: Standing or sitting, place your hands on your hips. Slowly twist at your waist as if you were looking over your shoulder. Hold for 15 seconds. Repeat on the opposite side.
9. Back and Shoulders
How to do it: Standing or sitting, reach one arm over your head, stretching toward the ceiling. With the opposite arm, reach toward the floor. Hold for 15 seconds. Repeat on the opposite side.
10. Seated Posture
How to do it: Without using the backrest on your chair, sit with your feet flat on the floor. Keep your shoulders back with your palms facing forward. Take four deep breaths from your abdomen. Perform frequently throughout the day.
Source: Select Health, GetFit
Something that I've absolutely grown to love about my profession as a Fitness Instructor, is that you meet some of the best, most motivating people from all over. They all have something different that sets them apart in the industry that add so much.
One of my good friends, Robin, that is a fantastic teacher has running down to an art. And I don't mean just form. I mean motivation, endurance, and making the time for it. She has a fantastic blog that I love reading and motivates me every time I do.
She posted a great article that I want to share with all of you! Normally I would post her words on here with her permission, but I wanted you to check out her blog and read more by going to her actual blog.
So for all you die-hard runners out there, check out her awesome blog Here.
1. Get enough sleep.
This means making sure the kids go to bed early enough so you can. Have an evening routine that is calming for everyone.
2. Eat well.
Yes you know it. Most of you don’t do it. It is just as easy to grab a piece of fruit as a basket of fries. You and your kids will feel better if you eat three good meals a day. Do the shopping, planning and cooking together. This gives you bonding time and teaches the kids good skills to help out around the house.
3. Exercise.
I know you’re exhausted at night and don’t have time in the morning, but if you’re stopping for coffee or vegging out in front of the TV you have time. Do something - anything. It all helps. Better yet - take a class with the kids.
4. Look your best.
Get a great haircut. Wear the best clothes you can afford. When we look good we feel good and we smile more.
5. Smile.
You’ll automatically feel better. Even better - laugh.
6. Count your blessings.
Your mother was right, count your blessings. Make a gratitude list. We all have a multitude of things to be grateful for. Post your list and add to it. Have the kids make one too.
7. Ask for help.
We don’t have to do it all alone. Ask family, friends, co-workers, and organizations for help. From babysitting to yard cleanup to a ride to the store. People love to be needed. (Just don’t use them)
8. Help others.
Nothing feels as good as service. Get the kids involved. Serve others besides your kids. Helping each other makes all our lives easier.
9. Connect to your spirituality.
Whatever that is for you. Nature, music, church, gardening. Do something at least once a week that makes you feel whole.
10. Lower your expectations.
Yes - LOWER your expectations. Of yourself and of your kids. You’re not supermom and they aren’t superkids. Cut all of you some slack.
