“Take care of your body. It’s the only place you have to live.” Jim Rohn
Hello busy bees wondering how to control those extra pounds from snacking without moving, stuck to a desk chair, and even struggling to find time to hit the gym between meetings, emails, and countless cups of coffee. If you’re working from home or have a week off, it’s like comfy couches and screens, and we’re glued to them. Incorporating short bursts of exercise throughout the day can have a number of benefits for your overall physical and mental health, especially in a modern lifestyle that’s characterized by prolonged sitting or lack of movement. Why is it perfect for the corporate world? With back-to-back meetings and tight deadlines, who has time for a full workout? Fitness snacks allow you to get in shape without rearranging your schedule. It’s all about incorporating movement into every part of your day. A little physical activity can refresh your mind and body, making you more alert and productive. It’s like espresso, but healthier! Fitness for the office no need for a gym or fancy equipment. Your workspace, whether it’s a den or a home office, is the perfect place for these quick workouts. Plus, you can stay professional—no sweaty suits here!
Here are some easy exercise snacks to try either at the office or while doing WFH.
Desk exercise
Chair Squats: Stand up from your chair, lower your body back down, and stop right before sitting. Repeat.
Desk Push-Ups: Place your hands on the edge of your desk, walk your feet back to a comfortable angle, and perform push-ups.
Leg lifts while seated: Raise one or both legs straight, keep them there for a little while, and then lower yourself back down without contacting the ground. Repeat.
Stair Climbing
Find a staircase and spend a few minutes going up and down the stairs. It’s an excellent way to get your heart rate up and strengthen your legs.
Walking Brisk Walks: Take a quick walk around the office, building, or block. If you work from home, even pacing around the living room counts. Even better, go on a nature walk.
Wandering Meetings: Rather than sitting in a conference room, conduct one-on-one meetings while strolling and conversing.
Neck and shoulder stretches: Helps relieve tension from sitting.
Torso Twists: Sit or stand and gently twist your torso to the left and right to loosen the spine.
Forward Bends: Stand and reach for your toes or do a seated version, bending forward from the waist. On-the-Spot Exercises
Jumping Jacks: A brief set will instantly rejuvenate you.
High Knees: Run in place with your knees up high.
Butt Kickers: Jogging in place and kicking your heels up towards your glutes.
Balance Challenges One-Legged Stand: Try standing on one leg while remaining balanced, then swap. The heel-to-toe walk involves walking in a straight line with one foot immediately in front of the other. Breathing Exercises: Deep, controlled breathing for relaxation and focus.
Yoga Poses: Simple poses like the Mountain Pose, Forward Fold, or Tree Pose can be rejuvenating (while doing WFH).
Here are some tips for regularly incorporating fitness snacks into your workday:
Plan ahead: Make time in your calendar for short exercise breaks, just like you would for a meeting. Group up: Encourage coworkers to join you. It’s more fun with friends, and you can motivate each other!
Use technology: apps and wearable’s can remind you to move and suggest exercises. They’re like a personal trainer in your pocket!
Celebrate small victories. Reward yourself for staying active. Maybe a small treat after you hit your daily step count.
The benefits are real! Don’t let the size of these fitness snacks fool you. Even small amounts of physical activity can improve your mood, reduce stress, and boost your overall health. Plus, they can help counteract the negative effects of sitting for long periods of time. So why not turn your workday into a fitness buffet? Start small, be consistent, and reap the benefits of a healthier, more energetic life. Remember, every little bit counts, so keep going and exercise!