Office Exercises that Will Help Keep You Healthy

Please do welcome my friend Kodjo from the blog Kodjo Workout in this, his first guest post here on Fitness Cheerleader:

Saying that Janice is a super active person, would be an understatement. Managing three young girls while working full time is no easy feat in itself. Finding time to exercise under that scenario is almost a far-fetched dream, but in Janice’s world, there’s no excuse; exercising is not an option, but rather a necessity, because she knows health is wealth.

Office Exercises that Will Help Keep You Healthy

If you are a Janice-type busy person, you quickly realize how difficult it is to carve out time to exercise. To make matters worse, you may have a job that requires you to be sedentary most of the day, spending countless hours at your office desk. Lack of exercising, coupled with chronic sedentary lifestyle, is a recipe for disaster.

One advice is to get a gym membership, or a personal trainer. But, let’s face it: How many people stick to their gym schedules? In fact, I challenge you to find your gym membership card right now, and see if you remember where you left it. So let’s eliminate this advice, and focus on something else: home workout.

Exercising at home is adequate for people who have busy schedules, because they can exercise right in their living rooms or backyards. Commuting to the gym not only takes extra time, but also requires extra motivation. This is the reason most people can stick to home workout programs.

If however, all of the above advice fails, your best bet is to exercise in the office. An office exercise is not as engaging as a half-hour intensity interval training workout, or the sweat-full spinning classes like Janice takes on Mondays. However, office exercises can significantly reduce your risk of health issues. A common denominator to office exercises, is that you are limited by the space you have. In addition, you can’t do any exercise routine that will cause you to sweat. With those two restrictions in mind, here are few examples of office exercises that can help you stay healthy, even with your busy schedule.

Stretching Exercises
Stretching exercises should not be underestimated. A good 5 to 10-minute stretching exercise routine can help reinvigorate your immune system, and promote blood flow, helping reinstate full functionality of your brain cells. Below are several stretching exercises you can do in your office.

Thigh Toning Exercises
Sitting at your desk can cause varicose over time, due to muscle inactivity. One way to avoid varicose, is to perform effective tight toning exercises in your office. To do this exercise, squat and hold on to the leg of your office desk, or even your chair. Begin flapping your thighs swiftly, as demonstrated below, until failure. Do this exercise periodically through the day (say every hour or so).

Colleague Workout
Partner workout (or in this case, colleague workout), can be a great way to involve more people around the organization, into your office exercise routines. Exert some common sense in choosing your colleague workout. For example, you cannot participate in a partner workout with your supervisor, or a person of the opposite sex, unless they fully agree to it.
One colleague workout you can do, involves locking hands with your colleague and lowering your body into squat position. Remain still, in that position for as long as you can. Then, stand up for 10 to 30 seconds, and repeat again 5 to 10 times.

If office exercises are your only option, make sure you do them every day. They can make a big difference in the way your body and mind feel.

Good Luck!

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  • Kodjo
    January 24, 2012 at 7:33 am

    Janice is a wonderful woman; one that never gives any excuses, and we all should learn from her playbook. Here’s how I see it: You can either have a million dollars, or a million excuses; but you can’t have both!

    Thanks Janice for indoctrinating me in the FitnessCheerleader’s hall of Hardworkers 😉

    Have a great day, everyone!

  • becca
    January 24, 2012 at 1:19 pm

    Good post and thank you! I can’t stand sitting so much in the office all day long, it drives me nuts, but is my life for now. I totally need these stretches, etc!

  • Rachel
    January 25, 2012 at 11:19 am

    I don’t work in an office… but I do sit at my computer chair alot throughout the day! 🙂 Great post.


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