Exercise Routine For The Busy Office Worker With This Great Plan

Posted by admin

March 31, 2010

It’s hard to find time to get a good workout in for your body. To exercise can be difficult when there are many other things that take up your time, such as work, family, school, and home. But sometimes, it is not too difficult finding at least 10 minutes in a day while you are at home and work to do the necessary stretches and exercise repetitions to keep your body limber and in good working order. Here are a few exercises that you can do while you are at work or home:

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Easy Butt Exercises

In between paperwork at the office, do this easy workout. Keep your butt muscles tight for five to eight seconds while sitting straight in your chair, then relax. This is rep number one. To keep your butt muscles toned, do at least 20-30 of these.

Toe Lift Workout

With your shoes off, stand beside your chair and raise your body up and roll your body weight to the balls of your feet on tip toe. This movement will stretch your calves. Roll back down after you hold this stance for five to eight seconds. This is considered one rep. Do 20 to 30 reps for adequate exercise.

Marching Exercises

To work the thighs, calves, and knees, do march exercises next to your chair. This does not require you to march around the room. Lift each leg separately, with your back straight as if you were marching in a band. You have completed one rep after doing one marching step for both legs. At least fifty of these should be sufficient exercise.

Ab Bend Exercise

Raise your bent knees upwards, while sitting in a chair without your shoes. You should feel some pressure in your stomach area which means the exercise is working. Relax after 5-6 counts. This is considered one rep. For good measure, do a minimal of 20 reps.

To Do Desk Push Ups

Instead of getting on the ground to do push-ups, make sure your desk and chair are stable, place your palms at your desk edge and then let your chest area move towards the desk. With your elbows bent outwards, push your body up and down. You can do 30 reps of this for adequate exercise.

Stretching Workout

Every two to three hours you should stretch to prevent stiff joints. Roll your head from side to side and stretch out your arms and legs outwards every few hours, while sitting at your desk. For good measure, stand up and rotate your hips. Stretching will prevent you from getting a sore back, neck and joints.

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