Work Out At Work
Finding time for regular exercise during your daily routine can be tough when you’re working. Even if you find time once work is over, you may be too tired. That’s why it’s helpful to find time to exercise throughout the day.
You don’t need to do a full yoga class or lift heavy weights to stay active at work. Instead, you can do five simple exercises during your workday. These exercises can be done quickly, and importantly, you don’t need a lot of space to do them, which will help you add in some activity throughout the day.
Simple squats
One of the simplest ways to get active during the work day is by doing squats, according to Taylor Wilson, a certified personal trainer and the founder of Active Recovery Companions.
“[Squats are] great for strengthening the legs and core while elevating your heart rate,” Wilson says. “They’re ideal for toning muscles in a short burst.”
To the core
Wilson says it’s easy to do core-strengthening exercises, like planks and mountain climbers, in tight spaces because they don’t require any equipment.
“Planks target core stability and build endurance without needing much room,” Wilson says. “Variations like side planks add more challenges. Mountain climbers are perfect for cardio and core engagement. They increase heart rate and improve flexibility in a small space.”
Don't forget cardio
In addition to workouts that can help tone muscles and strengthen the body’s core, Wilson recommends some cardio workouts, like jumping jacks and burpees, that don’t require equipment and can be done quickly.
“[Burpees are] a full-body cardio exercise that boosts metabolism and works for multiple muscle groups, all in one compact move,” Wilson said. “Jumping jacks are simple but effective at raising heart rate and promoting cardiovascular health in minutes.”
Quick intervals
As more and more people are working from home now, there are also relatively quick workouts that can be completed at home — where you most likely have more space to exercise as well as more time. While you probably don’t have time for an extensive workout on a break even if you are working from home, there are quick interval workouts that can be finished in 20 minutes and require no extra equipment.
“A home circuit combining squats, lunges, push-ups, and planks can be done in 20 to 30 minutes,” Wilson says. “This routine improves muscle strength, cardiovascular fitness and flexibility without requiring equipment. It’s a great way to stay active during work breaks and keep energy levels high.”
Whether you’re able to just fit in a few quick squats or spend a lunch break doing a longer interval workout at home, Wilson says it’s important to stay active throughout the day — even and especially if your job requires you to be sedentary for a majority of the workday.
“Even short bouts of exercise help combat the negative effects of prolonged sitting, improve mood and increase productivity,” he says. “If you can't commit to a longer workout, these quick exercises still help maintain metabolism, tone muscles and boost mental clarity throughout the day.”