Getting in exercise during your busy day doesn’t mean that you have to go to the gym. While many people think that exercise needs to be done for 30-60 minutes at a time to be effective, nothing could be further from the truth. Research shows that short bursts of exercise can be just as effective. If you are looking for ways to incorporate workouts from anywhere, here are some great ideas for you to take to work, in front of the TV or even while standing in line at the store.
How to “Workout” at Work
If your job requires you to sit for most of the day, you could find yourself feeling neck or upper back pain. To help alleviate some of the tension that builds up in your muscles, here are a few easy exercises you can do at your desk to feel better and build strength. Sit up straight and bring your arms up to a goal post position. Take your arms and raise them up over your head and back down. Next, while still in the goal post position, bring your forearms together, so they touch in front of your face. Then, keeping your arms in the goal position, slowly rotate them down, so your palms are facing down. Finally, put your arms straight out on either side and slowly, circle your arms forward and backward. Try doing each of these for 30 seconds. As you feel yourself getting stronger, add more time to your routine.
Exercises You Can Do In Front of the TV
Being at home is a great opportunity to do exercises that require you to be on the ground. For example, lying on your side, you can do leg lifts, clamshells, or leg swings forward and backward. You can also do exercise that requires bodyweight, like pushups. Planks and side planks are also great muscle-building exercises. Finally, think about exercises you can do while lying on your back, like sit-ups. If you aren’t ready for a full sit-up, consider starting with C-Curves.
Get the Most Out of Standing in Line
If you find yourself spending time just standing in line, use that time to get in a quick workout. Standing toe raises, where you rise up on your toes, is great for your ankles and calves. Try keeping your toes facing forward, then turn them out and then inward for a different kind of strengthening exercise. This is also a great time to work on your balance. Try standing on one foot for 30 seconds and then the other. If you have some room, try side leg lifts or even marching in place to get your heart rate up.
The possibilities are endless.
Think creatively when you can get in an extra workout or two. Parking at the far end of the parking lot in the morning or at the store, taking the steps instead of the elevator and just making a conscious effort to get up from your chair and walk for 5 minutes every hour can help set you on the road to success.
Want to learn more? Contact us at Hampton Roads Orthopaedics & Sports Medicine at 757-873-1554.
