You’ve been working hard all morning and need a pick-me-up. Instead of reaching for a soda during lunch, take the time to get in some exercise instead. Exercising will reduce stress and make you feel more energized for the rest of the work day. For five minutes each, here are three workouts you can do in the office during your lunch hour:
Chair squats can be done at your desk and can be increased in intensity by using a single leg. Chair squats target your lower body like:
To perform a chair squat, begin by standing in front of your chair with your feet hip-length apart. Remember to also keep your knees over your feet to help prevent injury.
Then, slowly lower yourself owards the chair as if you were going to sit down, but don’t actually sit in the chair. Keep your weight on your heels when lowering yourself down. If you find that you can’t keep your balance, put your arms out in front of you. Once you’ve lowered yourself, slowly move your body upright and repeat. It’s best if you don’t use a roller chair for this exercise, as it could slip out from under you.
If you need to get in some arm and chest exercises without having to get on the floor, wall push-ups are an excellent solution. Wall push-ups target your:
Facing a wall, keep your feet and hands shoulder length apart and place your hands on the wall straight out in front of you. To make the workout effective, make sure you’re standing a little more than arm’s length from the wall. Then, slowly bend your elbows and lower yourself towards the wall, keeping your feet stationary. Hold for a second or two before pushing yourself back from the wall until your arms are straight. Repeat.
Wall push-ups can also be done on a table, but make sure the table is stable and secure first. You don’t want to accidentally slip and fall.
To get in your daily dose of cardio, performing a windmill—also known as an instep touch. For this exercise you’ll need some room as you’ll be standing with your arms out by your side and legs just past shoulder-width apart. Once in position and keeping your back straight, bend down to touch your left foot with your right hand. Raise back up to the starting position and repeat on the other side, touching your right foot with your left hand. Make sure you have enough space so you don’t accidentally hit anyone or anything.