When they say that there’s no excuse for not taking care of your health and body, that is 100-per-cent correct. You may be working a 9-to-5 job and taking care of the family when you get home. You don’t have time to go to the gym. It’s still not an excuse.
If you’re spending nine hours at your office workstation desk, that’s just enough time to do some exercises while sitting down. You can even do these exercises while you’re in a meeting. Your coworkers will rarely notice you raising your legs to activate your core. If they do, just explain that you are trying to lead a healthier lifestyle.
Leg Planks
These are a classic exercise that you can do while sitting down. Sit on the edge of the chair and bend your knees so that your feet are flat on the floor. Next, raise your right leg in front of you until it is parallel to the floor. Hold this pose for 10 seconds. Slowly, bring your right leg down, and then do the same pose for your left leg. Do this for five repetitions.
Hovering Leg Raise
This one is similar to leg planks but with both legs raised. Again, sit straight and on the edge of your chair. Slowly, lift both of your legs until they are parallel to the floor. Hold the pose for as long as you can. If you are going to bring both legs down, do it slowly until your feet touch the ground.
Football Fast Feet
Ever feel that there isn’t enough blood rushing through your legs? Sit on the edge of your chair and put both your feet firmly on the ground. Next, rapidly tap your feet in place. Just look at how football players do theirs before a match. Do this for 30 seconds. Rest for a while before doing it again for another 30 seconds. You can do this every half an hour to get your heart rate up.
Chair Dip
Sit up straight on your chair and put both your hands on the armrests or the sides of the chair. Next, slowly push yourself up using your arms. Push until your body lifts off the chair. Hold this pose for 10 seconds or longer. Slowly, bring yourself down. You should repeat this exercise five times.
Waist Rotate
If you are constantly having backaches or you need to strengthen your core, this is a good exercise. Sit with your legs and shoulders width apart. Then slowly, rotate your waist to the left as far back as you can. Hold that position for five seconds. You’ll find that your back muscles are being stretched out, which feels good. Repeat the position on your right side. For extra support, grab the backrest of the chair with your hands.
Working all day long should never be a deterrent to wanting to get fit. You can also take a brisk walk in the park during your lunch break. You can excuse yourself from working every couple of hours so that you can walk up and down the hallway. That will get your blood pumping in all areas of your body. You will also get a quick cardio workout.
