It’s 2:29 pm. You're fending off yawn after yawn. Unfortunately, most days you find yourself counting the minutes between lunch and quitting time, trying not to grab a cappuccino or candy bar for a boost. Stop! There’s another way. Turns out (hint hint, functional fitness), you might not feel the urge to turn to sugary snacks and stimulants if you incorporate tiny bouts of discreet movement into your day.
WAKE UP YOUR WORKDAY WITH FUNCTIONAL FITNESS
Two common roadblocks to exercise are "I don't have time" and "I'm too tired." That reasoning is flawed when it comes to exercise, because even small doses of movement have been shown to increase energy levels and save time by preventing health issues that are time suckers. While it’s true 20-30 minutes of heart-pumping exercise is recommended most days of the week to maintain physical fitness, little bouts of movement peppered throughout the day can render benefits. Purposeful exercises can add zest to a workday and build strength and mobility to prepare your body for non-work pursuits.
Here are some workspace-friendly, functional fitness moves to try when you need a pick-me-up:
Functional Squats:
Sit on the edge of a stable chair with your feet shoulder width apart and knees directly over your ankles. Lift your toes and stand up, focusing on your thighs. Keeping your weight in your heels as you slowly sit back down. Repeat 10-30 times.
Benefits:
Strengthens quadriceps/hamstrings (thighs), gluts (rear-end) and improves joint mobility and stability in knees, hips and ankles.
Tricep Dips:
Sit on the edge of a stable chair with your palms on the seat. Point your fingertips toward your body. Place feet shoulder width apart. Bend your knees. Bend your elbows and push back up. Repeat 10-30 times.
Benefits:
Strengthens the back of the arm. Improves upper body joint mobility and stability.
Calf-raises:
Place hands on your desktop. Stand with feet shoulder width apart and toes forward. Rise up onto the balls of your feet. Lower heels down in a controlled fashion. Repeat 10-30 times.
Benefits:
Strengthens calf-muscles and increases stability and mobility in the ankles and feet.
Neck Stretch:
Seated or standing, straighten your arms with your hands next to your side. Bend your neck so your right ear goes toward your right shoulder. Press your left palm down and slightly away from your body. Repeat on the right. Turn your head to the right. Drop your chin to your right shoulder. Repeat on the left. Look straight ahead, then drop your chin to your chest. Look at the ceiling and relax your jaw. Return to a neutral position.
Benefits:
Relaxation and stress relief, improved posture, better mobility and flexibility in the upper spine and shoulders.
Walk and Stand When You Can!
Walking, or standing, every 30 minutes activates large muscles and gets blood and oxygen flowing to your heart and brain.
So, go ahead! Walk to the vending machine! Smile, wave and keep on walking.
