Written by Natalie L. Nichols, Health Writer
If you are like most people, your average workday is one filled with meetings, deadlines and stress. By the time you make it home, you probably just want to order some takeout for the family and relax on the couch rather than head to the gym for an evening workout to burn off some calories (and steam). But what if I told you that you can get real results from quick and easy workouts you can perform during even the busiest of workdays?
These eight office-friendly exercise ideas will help you get healthier and stronger without having to break a sweat.
This article has been reviewed and approved by Nicole Nichols, Certified Personal Trainer.
You can build strength by using a portable and inexpensive resistance band (tube) while on your lunch break. Resistance exercises help reduce injury and increase strength while improving your range of motion. So, grab a resistance band and try this 20-minute workout while you stretch your way to your strongest self!
Yes, you can still build strength and get fit without moving a muscle! Isometric training is a great way to change up your resistance training without ending up soaked in sweat. And, when you hold a single position for a while, it will teach your body how to keep the correct form while helping your ligaments and tendons build strength, too. Try doing a static lunge next to your desk, a wall sit behind your workstation, or move to the office floor with some plank exercises.
Working out at the office is the perfect opportunity for you to get cozy with your versatile foam roller. Grab this piece of equipment when you want to relax tense or sore parts of your body (think your neck, back and shoulder muscles), practice some yoga poses and even work on some strength exercises (try this 5-minute foam roller video). Oh, the possibilities!
You don’t necessarily need to lug around a balance board or other pieces of equipment to provide your body with better stabilization and balance. In fact, all you need is some stable ground or a simple yoga mat to stand on. Try one of these equipment-free balance challenges while resting your hand on your desk or desk chair for support.
A quick, 10-minute yoga routine at the office will help calm an anxious mind and help you feel rejuvenated so you can tackle that big afternoon meeting. Not only will you feel less stressed, but yoga can strengthen your core, help boost your immune system, improve your posture and give you more energy in the middle of your workday. So, roll out your yoga mat next to your desk (or try this chair-based routine), and reap the healthy rewards.
Want an effective, low-impact workout that will help flatten your tummy and strengthen your core? Look no further than a time-saving Pilates routine. Though even a five-minute core workout might not seem like much, it can make a big difference (without getting you too sweaty to return to work)! Pilates will also help improve your posture so you can return to your desk sitting taller instead of slouching over your computer as you near the end of your workday.
FYI: You can fit a good, effective cardio workout into your workday without returning to your desk sweat-soaked. It's true! Just take a break from your desk for a moderately-paced walk around the parking lot, building, or office park. walking is a great way to strengthen your heart, boost your heart rate and burn off fat. So, slip off those workday shoes, pull on a pair of comfy shoes and walk away the pounds at work!
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