Want to stay in shape this holiday season? We all do, but with busy jobs and active social lives it can be hard to fit exercise into your schedule. I recently got my personal training certification, but I still spend most of my day at the office – so I know the challenges that this time of year can bring. Here are some workplace tips and tricks to help increase your physical activity throughout the work day and make your New Year’s resolution stick.
Be creative. Any movement is better than none.
- Walk to your colleague’s desk instead of phoning.
- Take the steps instead of the elevator. If you work in a high-rise, get off a few floors early and take the stairs the rest of the way.
- Always keep healthy snacks available at your desk.
- Do a few laps around the block (or around your office if it’s too cold outside).
- Brainstorm ideas with a co-worker while taking a walk.
- Schedule exercise time on your business calendar and treat it as any other important appointment.
- Sit in proper posture. Don’t slouch!
5 Deskercises to Get you Started
Leg Lifts: Sitting in your chair, lift one leg off the seat, extend it out straight, and hold for 5-10 seconds. Slowly lower your foot to the floor. Switch legs. Complete 15 reps on each leg.
Abdominal Contraction:Lengthen your spine in order to sit as tall as you can. Plant your feet strongly on the floor. Contract your abs as hard as possible and hold for 3 to 5 seconds. Release and repeat for a set of 12 reps. You can also target your oblique muscles by contracting sideways.
Shoulder Squeeze: Sitting up straight with your shoulders down, try to squeeze your shoulder blades together. Hold for 2-3 seconds, and then relax. Repeat 15 times.
Chair Squat: While sitting, lift up until your hips are just hovering over the chair. Hold for 2-3 seconds, then stand all the way up. Repeat 12 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 for 12 reps.
Finding ways to incorporate physical activity into your daily routine is an important – and fun – part of a happy, healthy holiday. Enjoy!