Whether you’re still in the office or forced to work remotely, you can still stay fit even if going to the gym isn’t always possible for you.
This past year has completely changed our work/home life balance. The pandemic has shifted our way of life. We all had to readjust our ways. If you’re one of the many non-essential workers still working remotely from home, then you know firsthand the struggles of achieving work/life balance.
Fitness is just one of the many areas that have been thrown off during this time. While gyms closed and routines were disrupted, many have fallen off the important fitness train since they can no longer get to that quick class or hop over to the gym after work.
Luckily, there are a few easy office exercises you can do each day in under 10 minutes that will help you stay fit as you continue working remotely from home. Here are a few tips that can help you take advantage of your work activity and use it to your benefit.
- If you spend hours on the phone, walk around the desk while on the conversation.
- If you need to be at your computer for long hours, buy a desk stepper. They’re compact and will fit right under your desk.
- Another option is to change up your desk setup if possible to a standing desk, or swap your chair for an exercise ball.
- Set your phone alarm every hour and take three minutes to stretch and do some easy office exercises.
What are “easy office exercises?” They’re very simple: you don’t even need to get out of your chair to be able to perform them. Here are 10 you can try:
- Lift one leg off the seat, extend it out and hold it for two seconds, then lower your foot just short of touching the floor and hold that for two seconds. Repeat and work your way up to as many as you can do with each leg.
- Place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down, but stop short of the seat. Hold for a few seconds, then repeat.
- Place your hands on your desk and hang on. Slowly push your chair back until your head is between your arms and you’re looking at the floor. Then, slowly pull yourself back in.
- Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend your right hand higher and then do your left hand.
- Let your head roll over so your right ear nearly touches your right shoulder. Using your hand, gently press your head a little lower. Hold for 10 seconds, relax and repeat on the other side.
- Perform a football foot drill by rapidly tapping your feet in place like you are running. Do the same things while seated for 30 seconds at a time.
- Use a full water bottle as a weight to increase the difficulty of your workout. You can do front arm raises, overhead presses and bicep curls with a water bottle.
- Sit on the edge of your chair and stretch out your arms in front of you while keeping your back straight. Contract your abdominal muscles. Relax and repeat.
- Sit facing forward, then turn your head to the left and your torso to the right. Hold for a few seconds. Repeat 15 times while alternating sides.
- Place the palms of your hands on your chair and your feet on the floor. Bend your elbows and your body. Straighten your arms to return to the starting position.
Mike Gartz is a personal trainer who owns I Hate My Trainer at 117 E. Reynolds St. Plant City.