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We already had trouble getting enough exercise before the pandemic. Now, with many former office workers now spending their days at home, as well as decreased opportunities for group classes and gym workouts, we need ways to get ourselves moving more than ever.
Instead of setting aside a block of time to work out, try to incorporate more movement into your day. Not only is it safer to exercise solo, but it’s also a lot easier to get in some extra steps and reps when you don’t have to change clothes and head to the gym.
The easiest way to exercise more is to make the barrier as low as possible. Keeping a pair of dumbbells beside your desk will let you do a few bicep curls or overhead presses anytime.
If you’ve got a few empty minutes, use that time for simple, basic bodyweight exercise. While you wait for your lunch to heat up, do squats or lunges. Do wall planks or push-ups while you’re on hold.
You can get a surprising amount of exercise done in less than ten minutes–and without leaving your office. Try a quick set of yoga poses to stretch tired muscles and boost your oxygen. People with mobility issues can benefit from chair yoga.
Meetings are the worst. Instead of sitting in your chair, take the show on the road! Go for a walk around your home or yard while you’re on a conference call. Zoom meetings are a little trickier, so ask your boss if it’s okay to walk or use a stationary bike.
Housework is great exercise! Try adding some lunges and squats as you clean the floors. Really reach when you dust surfaces that are higher up. Stay on your feet and keep moving to some upbeat music as you do the dishes. Washing your car is also a fantastic workout!
Micro-movements, such as tapping your toes or bouncing your shoulders, burn extra calories every day. For some people, fidgeting is a necessary way to burn off extra energy and stay engaged.
This trick isn’t for everyone, but replacing your desk chair with a stability ball could give you an all-day core workout. If that’s too much, try sitting on the ball during just your lunch break.
Throughout the day, try squeezing and releasing different muscle groups. This is a super-sneaky way to work abs and obliques, but other muscles can benefit, too. We don’t talk about it much, but both women and men can do pelvic floor exercises, or Kegels. Squeeze, hold, and release 10 times in a row, up to three times a day.
Anytime you run errands, do an extra lap around the store or the parking lot. It’s an easy way to get some additional steps in. The same rule goes for the walk from your desk to your kitchen, or when you return from the bathroom. Just a little extra movement throughout the day adds up.
Set a timer on your phone to go off once every two hours. Then get up and dance! 3-5 minutes of vigorous aerobic exercise can make a huge difference in your overall fitness and energy levels. If your family is at home, get them to come dance with you. Don’t worry about looking silly–just have fun.
