1) Exercise Ball (75cm or larger)
2) Resistance Bands
3) MP3 player
I have an exercise ball at work for an office chair. It causes your core to slightly engage all throughout the day to stabilize your body while sitting on the ball. It also minimizes pressure points and encourages improved posture. It’s really cheap and easy to keep under your desk when you go home for the day.
Resistance bands are also fairly cheap and easily available at stores like Walmart, Sports Authority and Target. They are easy to store in a desk drawer or even your purse if you feel the need to take them to and from the office.
MP3 player. This is so you can get motivated through music and not rock out everyone else in your office. Make a play-list that gets you going and on your breaks at work, get moving!
So while on the ball, every hour make sure to arch back and stretch out your back. Being a desk jockey is no good for our friend the spine. While on the phone or at a lull, get up roll the ball back out of your way and do 20 squats. 20 ab exercises you can perform on the ball at work! i.e.-Stability Ball Crunch or Stability Ball Torso Twist. If you google them you will find some great things to do with your ball! Try to do these 2 exercises every hour. At the end of the day you will have done about 160 squats and 160 ab reps. (given an 8 hour day).
Your desk is something that is always at your office that has more uses than you know! Lean your body at a 45 degree angle towards the desk, in a plank pose position and do modified push ups at your desk. You can also use a stationary chair (if available) to do tricep dips/push ups.
Resistance bands can be used for Bicep Curls, Simulated Pull Ups, Lunges, Ab Twists, Tricep kick Backs, etc. See image below for ideas. There are a number of exercises that can be done while on your fifteen or lunch hour at work.
Results await you just out the door! Literally! On your break, you can put on your headphones and take a Rockin’ Walk. Get outside and stroll around the area for that break. Or grab a friend and chat and catch up on your walk. Remember to keep it brisk to elevate the heart rate. Do not mosey along. Also, moving your arms helps too. Pump them or swing them and get them moving in rhythm with your feet.
So no excuses why you cant fit Fitness into your day someway! Either before, after or at work! It’s possible if you really want it to be!
Yours in Fitness,
Miss Fit
