Quick Office Cardio and Strength Exercies

Do you sit at your desk most of the day? How many times do you get up and move around or stretch? Are you too busy to get to the gym? Here is a solution for you! A short workout you can do throughout the workday that will get the blood flowing and help you stay in shape and stay focused.

 

Cardio Ideas:
When exercising, you want to get your heart rate in your target heart rate zone. To figure out your target heart rate zone you first need to figure out what your max heart rate is. To do this, subtract your age from 220. This number will be your max heart rate.  Multiple your max heart rate by 55% and this will be the lower limit of your target heart rate zone. Next multiple your max heart rate by 85% and that will be the upper limit of your target heart rate zone. Going from a resting heart rate into this zone will strengthen your heart muscle and benefit you in many ways. Below are a few ways to get your heart rate into the target zone.

 

  1. Walk or run a set of stairs in your office building. If you need it to be little bit more challenging take two stairs at a time. Do this 5-7 times throughout the day.
  2. Do jumping jacks in your office for about a minute.
  3. Run in place for 30 seconds.
  4. Imitate the motion of jumping rope for 30 seconds to one minute.

 

Strengthening Ideas:

  1. Squats with one leg (while holding onto the wall or desk) or with two legs while waiting for your fax to send or the copier to
    finish.
  2. Push-ups with your hands on your desk. After you place your hands on your desk, walk your feet out behind you until your body is in a straight line and then do 10 pushups.
  3. Grab the edge of your desk and push your chair back until your arms are fully extended. Using your arms, pull yourself toward your desk and repeat. This works your arms and stretches your lower back.
  4. Replace your desk chair with a stability ball. This will strengthen your core muscles and can also be used to do wall sits or
    crunches during breaks.
  5. Do bicep curls with small hand weights while sitting or standing.
    *Note: Any exercise that is done while standing will burn more calories than if it was done while sitting.

 

All of these cardio and muscle strengthening ideas are great quick workouts for short breaks that you take during your workday. You may not have a lot of time throughout the day to hit the gym, but with a little bit of creativity, you can create a fun little workout to do while at the office. Give this a try and you will see an increase in energy and a better ability to focus.

By: Samantha Lawton

 

Resources: Lawrence, Jean. “Exercise at Your Desk.” WebMD. WebMD, n.d. <http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk&gt;.

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