Sitting at a desk all day can drain your motivation to work out once you leave the office. As we’ve covered previously, there are serious health risks associated with a sedentary lifestyle. While larger office fitness equipment like the Wirk series can combat this, if you don’t have a lot of room or you are tied to a desktop computer, then you need to get creative with your workouts.
Below are a 10 location-specific workouts to get your ideas flowing on how to move throughout your day:
If you’re at work, get in some deskercise with…
Cubicle cardio. Get in some cardio while sitting at a desk with a portable cycle. These compact and sometimes foldable cycles allow you to multitask. So get your legs moving, increase your heart rate and burn some calories – all while getting work done.
Resistance training. Waiting at the water cooler or fax machine? Place your palms against the wall and use your weight as resistance to push yourself in and away from the wall, focusing on keeping legs and back straight each repetition.
Tricep desk dips. To get an upper body workout in, face away from your desk, brace yourself on the surface with your palms forward and lower yourself with your arms. Try not to use your elbow joints so that the workout is in your triceps.
“The Grim Reamer.” This cleverly named workout, coined by Greatist, utilizes what’s already around you: paper reams. Sneak a spare ream to your desk, sit down, place the ream between your knees and hold the ream there 30 seconds to a minute. Repeat as desired.
If you’re out shopping, try…
Shopping circles. With one shopping bag in each hand, bring your stomach toward your spin, pinch your shoulders together and begin rotating them in a circular motion – 10 forward, 10 reverse motion. Not only will this define your back, but it also engages your abs.
Hold your coat. Even though it’s inconvenient, carrying your coat or jacket will burn more calories than leaving it in your car, wearing it in the store or putting it in your bag of purchased clothes.
Carry your friends’ shopping bags. If you’re shopping with friends, carrying the extra weight of their shopping bags will make your burn more calories while also giving you an upper body workout.
Lower-shelf squats. When you’re browsing lower shelves at the grocery store, make it a point to do a proper squat. Even if you just hold it for a few seconds, the more you do it, the more strength you will build.
And when you’re driving between work, shopping and life’s other activities, try some of Live Strong’s workouts…
Seated pelvic tilts. Inhale through your nose, then exhale through pursed lips while simultaneously pulling your navel back to your spine for an ab workout on the go.
Basic contractions. Inhale allowing your lungs to expand to half their capacity, then exhale while tucking your stomach into your spine. Squeeze your abs and hold it for a few seconds, relax, then repeat.
But no matter where you are, there are two simple solutions that will always get you moving: taking the stairs and parking further away. According to Step Jockey, stair climbing is considered a vigorous exercise. It requires eight to nine times the energy expenditure of sitting and seven times more energy than standing in an elevator. Making a conscientious effort to move can make the difference in your health.