I’m one of the lucky few that gets to bring her dog to work every day. This gives me an easy excuse to take a short walk outdoors and stretch my legs. For those of you in more corporate settings, this may not be possible. That’s no excuse to not get some exercise in throughout your day. Here’s a list of several exercises you can do at work, some of which can even be done while on a conference call!
Stand with feet shoulder-width apart, bend your knees slightly and rest your hands on the top of a desk or conference table, angling your back so it’s parallel to the floor. Starting with your right side, lift your leg out to the side as high as you can, keeping your toes pointed (be careful not to kick a coworker).
Stand straight and tall with feet shoulder-width apart and hands on your hips. Put all your weight in your left leg, and lift your right leg off the ground and behind you, using your glutes to lift the leg as high as you can without leaning your torso forward. Switch legs and repeat.
Stand with your feet slightly wider than shoulder width apart and point your toes outwards, the wider the better. Keeping your back straight, put your hands on your hips and bend your knees, keeping your knees aligned with your heels to protect your knee joint. Go as low as you can while maintaining your balance, then pulse your hips up and down an inch in each direction for a total of 10-15 reps. Before returning to a standing position, extend your arms in front of you and hold your lowest position for 20 seconds.
This one is pretty self-explanatory. Get up off that butt and jog or march in place at your desk for 5 minutes.
Place your palms on the front edge of your desk and push your feet out until you’re holding yourself in a plank position, with a straight line from ankles to shoulders. Do as many pushups as you can do in 5 minutes.
Have a blank wall nearby? Press your shoulder blades against the wall with your feet out about 2 feet from the wall. Slowly lower yourself into a sitting position, using the wall as support. Hold for 30-60 seconds. Squeeze your glutes and press into your heels to stand back up.
Stand with your legs shoulder width apart. Raise your arms above your head, and squeeze as you pull downward with both hands at the same time as you life one knee as high as you can. Alternate legs, squeezing your arms each time.
So, tomorrow is hump day, will you get up off that butt and bust your hump at work? I know I will!