Think of how a good balance it is if you can manage to exercise while you are still at the office. It does not need to be intensive workouts that will require a change of cloth but small easy to do exercises within the office that will keep you fit and active.
Also office workouts do not need to be as long as gym workouts. About 20- 30 minutes of exercising on a daily basis are very adequate for your fitness.
Some of the simple office exercises you can try include ;
- Taking the office stairs not lift
- Walking meetings, during calls, around the office, during breaks
- Chair exercises
- Using a standing desk
You can achieve these exercises without getting hot, too much sweat or looking like a weirdo in the office. With these office activities and exercise you do not need to go to the gym as they are equally adequate. Some of this can take between 15 to 3 minutes which is very adequate for daily workout.
Simple No Sweat No GYM Office Exercises
1. Take Office Stairs not the Lift
If your office has a staircase, you can use this to your advantage to stay active throughout the day. Instead of taking the lift, use the stairs instead. Doing so keeps you on your feet and active.
Take every chance to use the stairs. You can do this in the morning as you report to work, in the evening as you go home, and at any time you have to leave the office for work-related errands. Also use the toilet on different floors and use the stairs to get there.
You do not need the gym when you can stay fit by walking the stairs. You only need to be aware of time engaged in walking the stairs; hence make an allowance for this additional time. Depending on where you are going and your frequency you can accumulate about 30 minutes of workout everyday.
2. Conduct Walking Meetings
If the nature of your work allows, you can opt for walking meetings instead of sitting in a meeting. A walking meeting is whereby you have work-related catchup and updates about work while walking with your boss instead of sitting down.
You can walk around the office or outside as you go overwork with your boss, supervisor, juniors, or team member. People will not think you are weird as you do, but you will have achieved your goal of staying active around the office.
It is a better and more active way of keeping fit than having a sit-in meeting where you are not engaging physically. It re energizes you and keeps you inspired to work throughout the day. Also no sweating or getting hot is involved.
Schedule the meetings to last at least 30 minutes and at least on meeting per day to ensure that you are getting adequate workout during these meetings. None of this requires you to schedule in a session at the gym.
Read: How to Create a Routine for Exercise
3. Walk not Call your Colleagues
While at the office, you may need to consult with your colleagues over a matter. In a typical scenario, you would call your colleague either on your office intercom or cell phone.
However, there is even a better way you can keep yourself active while you are doing it. Instead of calling your colleague, simply walk over to them. By doing so you can avoid a sedentary lifestyle and avoid staying on your chair all day.
Every time you need something around the office, wake up on your feet and get it instead of calling. It will not break a sweat and cumulatively keep you on your feet, from the many times you usually call your colleagues during the day. You also will not look weird doing it.
4. Walk during Tea/Lunch/Work Breaks
Most working moms take advantage of the breaks within office hours to relax and rest. However, this is a time that you can also use to decompress and reenergize but stay active. Talk a brisk walk around the block during your tea or lunch break, and you will notice the difference.
The walking exercise will make you feel more energetic and ready for the rest of the workday. Personally i always use the tea and lunch breaks for working out . It helps me stay fit while help distress and easily process difficult work situations before resuming for work.
For your 30 minutes tea and 30 minutes -1hour lunch breaks, allocate about 30 minutes daily for walking to keep ft. Go to the printer, toilet, kitchen or walk outside. It will be enough without the need for you to the go to the gym. Also, it will not cause any sweating, so you will still be presentable.
How to Incorporate Exercise for Full Time Working Moms
5. Do Chair Exercises while Sitting
Another popular activity you can try around the office to stay fit and active are chair exercises which are very possible and easy to do. These are exercises that you do as you sit on your chair or desk and hence are time-saving, easy and convenient. Also, you dont break a sweat or get weird glances from your colleagues.
Some simple chair exercises that you can do around the office include;
- Bodyweight dips
- Arm circles
- Stretches- Shoulders, neck, lower back and hips
- Clench different muscles for isometric holds
- Seated vacuum holds on the core
- Kegels
- Dips if the chair has armrests
- L sits
- Stretch out your hip flexors/hamstrings
- Sitting on a yoga ball as you work- then shifting your weight around and maintaining your balance.
Most of these exercises you can do on your chair without anyone noticing. Even if easy and simple to do , they are equally as effective as going to the gym. You hence do not need a GYM session if you are consistent with this.
6. Use a Standing Desk
Most of us are used to working at a sitting desk but you are less active hence not engaging in any activities to keep you physically fit. An alternative to this would be to use a standing desk instead.
A standing desk allows you to work while standing, hence keeping you on your feet and active. Use the desk for as long as possible. Using this simple office exercise you can get about 2 hours of staying active on a daily basis by standing, which is very adequate for your fitness needs.
Some chair designs are great, whereby they make you feel like you’re standing but supported, and it takes the pressure off your behind and lowers your back. It prevents you from hunching over your desk as you tire later during the day.
Maybe your employer can provide an adjustable height desk to switch between sitting and standing height, so your muscles aren’t tensed in the same position all day.
If a standing desk is not an option for you because of health or other reasons related to your work, you can ensure that you wake up from your seat and walk around every now and then throughout the day at the office. You can set calendar alerts every few minutes to ensure you don’t sit for too long.
7. Take Walking Calls
Similar to walking meetings, you can have your work calls as you walk. Walking is very easy and simple yet an effective option for staying fit and active. Very simple because you do not need to go to the gym yet equally effective in keeping fit.
Instead of sitting down on your desk as you talk on your phone, walk instead. You can walk around the office or around the block to avoid looking weird.
Some calls are considerably long, and it will benefit you when you do something that physically engages you as you talk, such as walking. If you know you are taking a call that is over 20 minutes, take a walk for the call to take advantage of this time.
Locations Where to Workout in the Office
Different offices have different space layout. But we all need a location where you can work out with few people are around. Some workplaces are generously enough to have a gym at the office making it easy and convenient for working moms. Alternatively a gym close to the office is ideal too for working out space.
However if your office does not have a gym there are so many places you can turn into your place for workout. You need a place that is private enough and away from other colleagues who may still be working.
Some of the ideals and creative places you can use for office workout are;
- The stairwell- perfect for walking up and down
- Cubicle desk- offers the privacy of working out without others noticing
- Conference room- offers privacy to exercise in between breaks when there are no meetings
- A spare room-A spare room that only you have access to is convenient and private for office exercise
- Office – if you have an enclosed office, use it for your work outs too
