Simple ways to recreate your lifestyle may be just what you need in order to stay in shape minus all the fuss!
1. Be creative. Think of ways to move around the office.
• Take the stairs if you need to go one or two floors up. Never underestimate the benefits of a good climb up the stairs. Give the elevator a break!
• If you need to talk to somebody in the other department, why not go there yourself instead of making a phone call? As long as you are not too hectic and you have a few minutes to spare, go the extra steps and talk to him/her in person. The telephone may save time but that healthy trot through the hallway may add some more years to your life as well!
• Park several blocks away from the office. (or any other establishment for that matter, like the mall or your school) It will give you some quality brisk walking. Only do so when you’re early enough before an important appointment or meeting, OK? We do not want you panting like a pig before a major presentation.
• Other errands you can do alone can be potential activities to keep you fit! Like getting supplies from the basement (or wherever it is that you keep office supplies like paper, glue, staples, etc.), rearranging office furniture, getting documents from the other departments and the like. Jump on any opportunity you can!
2. Who says you can never be fit when you are glued to an office desk all the time? Below, I have listed some exercises you can perform while sitting at the office. Do not stress yourself too much. Have a “breather” in between tasks. That’s right, your body deserves a good stretch after all the hard work it has been doing for you. But before starting, remember these points:
• Do not force it. Muscles may become really stiff especially if they’ve been stuck in the same position for a long time. Avoid forcing your body to stretch.
• Get started slowly. Make sure you progress with careful movement until you feel that your body is ready for a more intense stretch.
• Tension is OK. Just make sure you are not feeling any pain. Pain during stretching signals you that something bad is going on. So watch out for it.
• Continue a stretch that feels good. Do not hold it if it is already getting too uncomfortable. Start slow, remember?
Now here are a few exercises you can do while sitting down. The best part is, they’re so easy you can even do them while attending a meeting, sitting down with a client or listening to a presentation…and nobody will find out! Isn’t that wonderful? Ready? Let us sit tight then…
a. Point the toes of your feet forward. Bring them further away from your body until you begin to experience some form of tension. Remain in this position for 20-30 seconds. You can do this using one leg at a time. Then progress to two legs once you get warmed up. You need not be self-conscious. Your legs will be under the table or under your desk! Your office mates need not know about it at all!
b. With your heel resting on the floor, pull your toes as well as your feet carefully towards the body. Continue this position for about 20-30 seconds.
c. In a circular motion, turn your feet clockwise a few times. Then go the other way. You can do both feet together or one at a time.
d. Have some fun and trace your name or phone numbers with your toes. You can even make sentences if you like! This way you get to stretch your ankles and your entire foot.
e. Get a towel, if you have one lying around in the office. Rest one foot over the towel while you are extending your leg. Now slowly push out with your foot while pulling on the towel with your arms.
f. You can do this one if you have enough space. First, all you need to do is to extend your leg right in front of you. Then you try holding on to this pose for 20-30 seconds or until your leg starts to shake. After that, do the same to the other leg. Once you improve your muscle strength, you can proceed to stretching both legs out in front at the same time!
Whew! Give those leg muscles the benefit of a good stretching session once in a while. In the office you can often get too caught up with deadlines and paperwork piling up. The solution? Make a simple note to yourself. Grab some post-its and scribble down a reminder. Pin it up on your bulletin board where you can see it all the time!
1. Be creative. Think of ways to move around the office.
• Take the stairs if you need to go one or two floors up. Never underestimate the benefits of a good climb up the stairs. Give the elevator a break!
• If you need to talk to somebody in the other department, why not go there yourself instead of making a phone call? As long as you are not too hectic and you have a few minutes to spare, go the extra steps and talk to him/her in person. The telephone may save time but that healthy trot through the hallway may add some more years to your life as well!
• Park several blocks away from the office. (or any other establishment for that matter, like the mall or your school) It will give you some quality brisk walking. Only do so when you’re early enough before an important appointment or meeting, OK? We do not want you panting like a pig before a major presentation.
• Other errands you can do alone can be potential activities to keep you fit! Like getting supplies from the basement (or wherever it is that you keep office supplies like paper, glue, staples, etc.), rearranging office furniture, getting documents from the other departments and the like. Jump on any opportunity you can!
2. Who says you can never be fit when you are glued to an office desk all the time? Below, I have listed some exercises you can perform while sitting at the office. Do not stress yourself too much. Have a “breather” in between tasks. That’s right, your body deserves a good stretch after all the hard work it has been doing for you. But before starting, remember these points:
• Do not force it. Muscles may become really stiff especially if they’ve been stuck in the same position for a long time. Avoid forcing your body to stretch.
• Get started slowly. Make sure you progress with careful movement until you feel that your body is ready for a more intense stretch.
• Tension is OK. Just make sure you are not feeling any pain. Pain during stretching signals you that something bad is going on. So watch out for it.
• Continue a stretch that feels good. Do not hold it if it is already getting too uncomfortable. Start slow, remember?
Now here are a few exercises you can do while sitting down. The best part is, they’re so easy you can even do them while attending a meeting, sitting down with a client or listening to a presentation…and nobody will find out! Isn’t that wonderful? Ready? Let us sit tight then…
a. Point the toes of your feet forward. Bring them further away from your body until you begin to experience some form of tension. Remain in this position for 20-30 seconds. You can do this using one leg at a time. Then progress to two legs once you get warmed up. You need not be self-conscious. Your legs will be under the table or under your desk! Your office mates need not know about it at all!
b. With your heel resting on the floor, pull your toes as well as your feet carefully towards the body. Continue this position for about 20-30 seconds.
c. In a circular motion, turn your feet clockwise a few times. Then go the other way. You can do both feet together or one at a time.
d. Have some fun and trace your name or phone numbers with your toes. You can even make sentences if you like! This way you get to stretch your ankles and your entire foot.
e. Get a towel, if you have one lying around in the office. Rest one foot over the towel while you are extending your leg. Now slowly push out with your foot while pulling on the towel with your arms.
f. You can do this one if you have enough space. First, all you need to do is to extend your leg right in front of you. Then you try holding on to this pose for 20-30 seconds or until your leg starts to shake. After that, do the same to the other leg. Once you improve your muscle strength, you can proceed to stretching both legs out in front at the same time!
Whew! Give those leg muscles the benefit of a good stretching session once in a while. In the office you can often get too caught up with deadlines and paperwork piling up. The solution? Make a simple note to yourself. Grab some post-its and scribble down a reminder. Pin it up on your bulletin board where you can see it all the time!
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