We are slowly entering autumn which means nights will be getting longer, days will be getting colder, and it will become more and more tempting to snuggle up indoors after work sipping a pumpkin flavoured drink and watching TV instead of fitting in your 150 minutes of exercise a week. We have some great, short exercises to make sure you are able to stay active both at home and at work throughout the coming months.
If you are currently in a job where you are tied to the desk and your computer, it is likely that you will suffer from headaches and back pains leading to you being less productive so try to move about in intervals, be it through stretching or in doing these exercises.
Squats are a great functional training exercise that will work your whole body (especially your legs) and make day to day office tasks, such as lifting, easier. Keeping your back straight, stand with your feet just over shoulder width apart and slowly bend your knees and hips until you reach a 90 degree angle. Try and aim to do 30 squats within 60 seconds.
Star jumps work your whole body including your shoulders, legs and back, and are guaranteed to get your heart pumping. To do star jumps, start with your feet together and hands by your side, then raise your arms and jump both feet out simultaneously; finally return your feet together and your arms by your side. Repeat this as many times as you can for 60 seconds.
Like squats, lunges are an extremely beneficial functional training exercise that can strengthen the muscles in your legs. It is good to do lunges to avoid the leg and joint pain you experience after sitting at your desk for several hours. Step your foot forward so that your knee is directly above your ankle when you bend down; lower your hips so that your knees are at a 90 degree angle ensuring that your weight is mainly on the back two-thirds of your front foot. Repeat, alternating legs throughout the 60 seconds.
Jogging on the spot:
Jogging has numerous health benefits; it improves cardio and helps towards the prevention of heart disease, diabetes, cancer, and obesity. The great thing about this exercise is that you can go at you’re your own pace, and like doing star jumps, jogging will be sure to wake you up and get you more motivated at work. Jog as fast or as slow as you would like to for the full 60 seconds.
These exercises are sure to wake you up if you find yourself staring at your computer screen day dreaming about the days of summers past. And if you feel a bit shy doing these exercises, get the rest of the office involved to provide a little comic relief as well as exercising effectively.