Should exercise come at the last place on your daily to-do list?

 

Well, work and other everyday responsibilities naturally take priorities over other optional activities in such circumstances exercise should not be considered as an option. According to the Centers for Diseases Control and Prevention, it is said that in order to maintain better health and well-being it is essential for an adult to follow at least 150 minutes of regular exercises each week. This averages out 30 minutes a day for at 4 to 5 days a week. In case if you already crunched for time due to busy work and family life, due to which incorporating 30 minutes will also remain a challenge.

 

Try any of the below mentioned tips in order get better fitness into your day.

 

Set your everyday alarm earlier than needed

 

Starting your day early will help you get enough time to squeeze in the morning sweat session before you get to work. You can easily spend your day doing a morning walk, jogging, brisk walk, or catch up with group fitness at a gym will help you feel refreshed and ready to deal the demands of your daily tasks.

 

You can also make use of your lunch break for a workout

 

This may be as simple as taking a walking around the building, making use of on-site fitness center or making a quick trip to a gym during the lunch hours. In case of you prefer group workouts, than you can consider organizing a workout club along with your colleagues.

 

Skip making use of lifts or elevator instead use stairs

 

Well this may not apply to everyone, but if you work in a building with stairs use them instead or resorting to the elevators. This will not just help you get your heart pump but will also help you shape your bottom.

 

Try some of the seated exercises

 

There are many exercises that you can do sitting in your chair without knowing anyone even realizing that you are exercising. Try doing some stretching’s including your wrist, arms, neck, back, lower back, squats, abs twists, etc. Perform them periodically throughout the day at regular intervals.

 

Walk to spread messages

 

Though you don’t wish to make it as a habit of leisurely walking around the office for socializing, all you can do is walk over to that persons desk and deliver the message directly to him or her rather than calling or emailing. It gives you an opportunity to give up sitting for long hours and getting to know your colleagues.

 

Plan mini workout breaks at work

 

Your boss may not be pleased about you exercising by leaving your desk; instead you can try squeezing your workout in mini exercise circuits such as you do not have to leave your desk. This quick circuit targets majority of your major muscles groups and does not necessitate a great deal of space. These exercises can be performed quietly and you don’t even need to change your clothes or get on the floor.

 

Some of the easy exercises to perform at your desk with anybody noticing you are;

 

• 15-20 standing calf rising
• 15-20 chair squats – just stand up and sit down, no hands.
• 15-20 desk or counter push-ups – for pushups you can simply do it at your desk or counter instead of getting on the floor.
• 15-20 standing leg circles each side – stand and extend one leg to the side and move your leg in circular motion.
• 15-20 do standing kick back – bend your knee and press your leg behind you.

Repeat these exercises as many times you available have throughout the day.