EXERCISE AT WORK

Sometimes, it's very difficult to get away from your work station and all the way to a gym to get some exercise.  A little activity every day is important to maintaining a healthy body.  So here are a couple exercises you can do to get your body moving while at your desk or break area during some small downtime:

SQUATS

Begin by standing in front of a chair.  Brace your abdominals, squeeze your hips forward, and bring your arms in front of you for balance.  Then gradually lower yourself to the chair without fully sitting, just lightly tapping the chair.  Then stand back up by squeezing your hips forward.

HIP HINGES

If you have access to a rolling chair, this exercise is a little easier.  However, any chair or supporting surface will do.  Start by standing tall, with your shoulders held back and away from your ears and your abdominals secure.  Lightly unlock your knees and push your hips back while maintaining a big chest.  Continue to bring your chest towards the ground until you feel a tightening in the back of your thighs; this is the end position.  Then squeeze your hips forward to stand straight up.

ROWS

This exercise can be done with any object, preferably a bag, that you may have around.  Begin by performing a hip hinge to set yourself in the right position.  Your back should be straight when you grab the bag in the bottom position.  Keeping your abdominals tight, squeeze your shoulder blades and pull the object towards your chest while keeping your abdominals tight.  You can use a chair for support if needed.

Y's AND T's

In the same position as the hip hinge, start with your arms stretched out onto a chair or table.  While keeping your abdominals braced and back straight, squeeze your shoulder blades to raise your arms further back over your head.  Your arms should be in a "Y" position.  Next, lower your hands towards the ground without losing your straight back and squeeze your shoulder blades as your pull your arms out to the side in a "T" position.

PUSH UPS

Pushups can be done on a wall, table, or even the floor depending on your strength and abilities.  Start off by reaching your hands out in front of you at chest level and slightly outside of your shoulders.  Tighten up your abdominals and screw your hands into the wall or floor almost as if your spreading the wall with your hands.  Keeping your elbows tight at your side, lower your chest towards the wall as low as you can and then push away.

CALF RAISES

Standing near a desk or wall for balance, raise up onto your toes as high as you can before lowering back down to a standing position.  This exercise can be made more difficult by performing one side at a time.

Perform 10-15 repetitions of each exercise before moving on to the next one.  Try performing all exercises, one after another as a circuit.  Try one time through, then two, and eventually three times through all the exercises.  For added difficulty, try performing each exercise for a whole minute before moving on to the next one for a non-stop six-minute workout.  

STRETCHES

Can't forget about stretching after your exercises.  Here are some quick stretches to perform after your exercises.  Hold each stretch for at least 30 seconds; the longer, the better.

PECTORALS (CHEST)

Find a wall, or even better, an edge of a wall and place your forearm on the wall.  Holding your arm on the wall, step forward with your inside leg to open up your chest.  

HAMSTRINGS

Reach your leg straight out in front of you.  While trying to keep your back straight, reach your chest forward and try to grab your toe.

CALVES

Place the ball of your foot on a wall or the edge of your desk (or a step if located near you).  Keeping your knee straight, lean your hips forward until you feel a stretch in the back of your leg.  Also try this stretch with your knee slightly bent for a deeper stretch.

TORSO ROTATION

While sitting in a chair, reach across your body and place your hand outside of your thigh.  Use this hand to rotate your upper body.  Try your best to keep your abdominals tight and protect your lower back.

UPPER TRAPEZIUS (NECK/SHOULDER)

Use one arm to grab the chair you are sitting in (or place the arm behind your back).  With the opposite arm, lightly pull your head towards your shoulder.

WRIST FLEXORS

Wrist muscles are notorious for getting tight.  Place your hands flat on your desk or a table trying to keep your palms touching at all times and leaning away from your fingers.