How often are we reminded of the need to take frequent and regular exercise? We all know how important it is to exercise but how do we manage to fit it in with our busy working lives? The secret is to build exercise into our working lives and make it a functional part of our daily routine.
While exercising in an office, for example, might seem impractical, there are many ways in which a working routine can be modified to introduce an element of physical exercise. All we need to do is apply a little imagination.
How often do we use the elevator at work to reach the office? Even if it is at the top of a high-rise block, you could still get off a floor or two below and use the stairs. You could set targets and perhaps, for example, aim to walk up ten flights of stairs each week or even do ten flights in one go.
Very often, we email a colleague to convey a simple message or request, so why not get up, walk over and speak face-to-face? While this gives us a brief spot of exercise, it also has the added benefit that personal interaction brings. Likewise, why rely on the internal mail system? Instead, just take letters and packages to the intended recipient.
Is there a tea and coffee facility on each floor? If so, then perhaps it would be a good idea to walk up a flight of stairs to take your refreshments. Similarly, many people tend to take lunch at their desks rather than walk to the canteen or other such place. Depending of course on distances and the heat, it might be an option to walk out to a local food outlet at mealtimes. While on the subject of heat and humidity, always remember to drink plenty of water during the hot months especially if you are raising your levels of physical activity.
Exercises during the day
So what other ways are there to exercise during the working day? There are for instance several simple stretching exercises that will help - here are a few examples.
Lower back stretch. Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.
Lower body exercises
Hip flexion. Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat 10 times. Repeat on the other side.
Leg extension. Sit tall with the abs in and extend the left leg until its level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat ten times. Repeat on the other side.
Inner thigh. Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again ten times.
Chair exercises
Chair squat. While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat 10 times.
Dips. Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat 10 times.
One-leg squat. Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat; only coming a few inches off the chair 10 times. Repeat on the other side.
Upper body exercises
Front raise to triceps press. Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating 10 times on each arm.
Bicep curl. Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder 10 times. Repeat other side.
Abdominal exercises
Side bends. Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to centre and repeat to the right. Complete 10 bends (bending to the right and left is one rep).
Abdominal twists. Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to centre and move to the left for a total of 10 times. Do not force it or you may end up with a back injury.