Ask Trainer Jake: Finding a way to exercise at work
Don’t worry, you aren’t alone in this. A lot of our lives are driven by hard work and by the end of the day, a little R&R is needed! Is there a way for you to get some exercise during your work day? YES!!! Get your butt out of that chair and get ready to move. Let’s assume your job requires you to sit for long periods of time working on the computer or doing paper work. By lunch time, your hips have become tight and your body creaks as you attempt to get out of that hunched over position you’ve been in for the past few hours. The best thing you can do is to get up and walk around. Simple as that. Keep your body moving as much as you can. Joint mobility is key to keeping your body from getting tight and hurting. Joint mobility refers to moving your joints through their full range of motion. Raise your hands up to the sky, pull your knee up to your chest, and rotate your torso back and forth. If you get a minute to do this a couple times every hour, you’re body is going to thank you.
When we look at working our cardiovascular system, it is referring to increased oxygen levels or working your aerobic system. This means, GET YOUR HEART RATE UP! During your lunch break, go for a walk! If this is hard work for you, you are definitely going to benefit from this type of activity. Remember: Your body is meant to move and it will ultimately feel better if you do. If the walk doesn’t do it for you, find some stairs and get to stepping. You are conditioning yourself to adapt to physical stress placed on your body, and increasing the amount of blood flow circulating your body.
If you work in a building that has stairs, try to use them. If you have the option to send an email to a colleague who is sitting across the room or getting up and walking over to them, use the latter. It comes down to finding a way to get up and move. Be creative 😀
No shame? Want to add some exercises and show your coworkers that you mean business? Here are a list of exercises you can do during your work day that requires no equipment and are simple enough to do at any level of fitness!