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We live in an era that is characterized by an unending cycle of work. With so much to do, keeping fit might be the last thing on your mind especially if your idea of keeping fit is spending hours at the gym. The increase in desk jobs has encouraged sedentary lifestyles that have resulted in the recent increase in overweight people. However, if you have a busy desk job and are still interested in keeping fit, there are some quick exercises that you can perform anywhere and at any time.

 

These exercises are easy to perform, take only a few minutes to perform, and can be done without equipment. They can be done either at home or on the go at work. The exercises are;

Calf raises: Performing this exercise will help you strengthen your lower legs. There are many ways to perform the calf raise exercise, however, the most effective position for doing it is while standing. This exercise will ensure that your legs are strong even though you spend all your days, sitting at a desk. It can be done anywhere, hence, it is suitable for busy people.

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Lunges: Lunges are the perfect type of exercise to do on the go. It strengthens the lower body and improves flexibility as well. You don’t need equipment since all you need is to use your body weight. You can perform this exercise while walking to the office or around the house. It can be performed in the office to flex your body when you are walking around.

lunge scaled FEW EASY-TO-DO EXERCISES AT HOME AND WORK

Chair dips: All you need for a chair dip is a chair, of course! They are performed to strengthen the triceps and the best thing about this is that you can do it anywhere that has a chair. You can do it in your office or home study. You can do it in a company waiting room if you really feel the pressure to exercise. Try not to do it in your boss’s office!

Squats: This is a very important exercise because of the effect it has on the body. You must maintain proper form when doing squats to make it effective. The upside of doing squats is that when you perform them, it affects your full body. It burns fat and builds the muscles, simultaneously. No equipment is needed. But a chair may come in handy as a good reference point for how low you intend to squat.

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Planks: This is an effective exercise that strengthens your core. Spending the whole day in one position can do a lot of damage to your core strength. Planks may be the solution. Planks are great for developing the abs and back muscles. All you need to do this exercise is a flat surface and a stopwatch to time how long your planks last. Always add a few more seconds to each consecutive plank.

plank scaled FEW EASY-TO-DO EXERCISES AT HOME AND WORK

Arm circles: Doing arm circles is a way of exercising your arm muscles, especially your biceps. Swinging your arms in circles will help you strengthen your biceps. In the office, you may need to add a little weight like a binder to make the exercise more effective.

The bottom line is that in a generation where most people are too busy to involve themselves in physical exercises for long, the above exercises may just be the saving grace.

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