Today is February 1st. Just four short weeks ago you made your New Year’s Resolutions. How is it going with your resolutions to exercise more and reduce stress? We thought that right about now would be a good time to offer you some alternatives to hitting the gym.
In her article “Deskercise! 33 Smart Ways to Exercise at Work,” Emily Milam offers creative ideas to both work and exercise at the same time. We’ve selected the 6 exercises we could easily imagine doing at our desks. For all of the 33 exercises and the complete article, click here.
The Silent Seat Squeeze: Believe it or not, some exercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.
The Seated Leg Raiser: When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.
The Stapler Curl: Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).
The Nape Shaper: It’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each exercise for 5 seconds. Slowly release, rest, and repeat 5 times each.
The Desk Chair Swivel: Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.
The Fab Abs Squeeze: Another silent exercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
The “Crunch Time” Crunch: The deadlines are looming, as are hopes for a six-pack by summer. While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.
We really like our customers and want to keep you healthy and happy. Hopefully these ideas for exercising while you work will inspire you to move more, build muscles, and reduce stress.
Dean & Draper is a Trusted Choice insurance agency representing over 200 insurance companies. For over 35 years we have offered a trusted freedom of choice to our clients. Contact us.