We can no longer use the the same excuse of not having time to workout. As the saying goes we all have the same amount of time in a day as Beyonce. So get moving, literally! You can find exercise in any of your daily tasks, you just have to find the motivation.
Make your commute productive.
This is the one part of your day that you can not avoid no matter how hard you my try! Try switching up how you get to work every day. Instead of sitting on the subway or in traffic try riding your bike or skateboard to the office. If that is not an option, get off the bus a few stops early to make sure you are getting in some walking, or try parking your car further from the office.
Enjoy the outdoors.
Take a nice walk to a park during your break to get your blood pumping! If you’re feeling even more adventurous, find a bench and use the stable surface to do tricep dips or bench push-ups. Get a little crazy with your workout and not you work!
Switch-up your meetings.
Meetings don’t always have to be in a conference room. Next meeting, take your client for a round of golf, or schedule your meeting for the end of the day followed by a complimentary gym class. Adding a physical edge to your meetings can increase productivity and your health!
Workout at your desk.
If getting to the gym really is too much for you today, find ways to workout at your desk. Some ideas we found are:
Scapular Retraction — Roll your shoulders down and back, while squeezing them together. This will help to strengthen your upper back.
Stationary Lunge — Lunges will stretch the hip flexors and prevent them from tightening due to long sessions on the computer.
Plank — Place your hands flat on the floor and make sure your body is in a straight line, as if you were about to perform a push-up. Draw your belly back, as if you are trying to push it through your spine. Hold this pose for about a minute and repeat.
Push-Ups — Plant your hands on the desk and lower your chest to the desk. Push back and engage your shoulders to provide strength to those areas of the body. If you have enough space, you can even perform conventional push-ups.
Chair Dips — Place the palms of your hands on the edge of the chair behind you. Lift yourself off the chair and lower yourself as far to the floor as possible. Push yourself back up again. In the beginning, you may only be able to lower yourself a little bit.
Stop making excuses and start moving!