Making exercise fit

You work all day and run all night and yet you’re told it’s not enough. You still need to find time to get in an aerobic work out. We’re here to tell you, it can be done.

  • Park your car at the opposite end of the parking lot and walk to your office building.
  • Use the restroom facilities on another floor.
  • Use the stairs in place of the elevator.
  • Stay more alert by getting up and walking around every 30-45 minutes.
  • Walk around your office while you’re on the phone.
  • Take part of your lunch and go for a walk.
  • Walk around your office building while brainstorming on a project.
  • Get up and walk to a co-workers office to talk to them rather than talking over the phone.
  • Find some strengthening exercises you can do in you office without equipment.
    • Tricep dips
    • Crunches
    • Pelvic Tilts
    • Side Leg Raises
    • Bun Crunches
    • Wall Push-ups

Directions

Tricep dips

  • Position yourself on the edge of a stationary chair.
  • Place your hands on the chair, next to your hips.
  • Swing your hips off the edge of the chair and bend your elbows.
  • Slowly raise yourself back to the starting position being careful not to lock your elbows.
  • Repeat this motion 10 times, rest, and repeat set.

Crunches

  • Position yourself on your back with your knees bent.
  • Push your heels to the floor to help keep your back flat.
  • Place your hands behind your head, keeping your elbows back.
  • Crunch up so your shoulders just rise off the floor exhaling on the way up and inhaling on the way down.
  • Start with 2 sets of 10 taking breaks when needed. Add repetitions as tolerated.

Pelvic tilts (a good option if you are unable to do crunches)

  • Position yourself on your back with your knees bent.
  • Keeping your feet flat on the floor, tilt your buttocks off the floor.
  • Start with 2 sets of 10 taking breaks when needed. Add repetitions as tolerated.

Side leg raises

  • Stand behind a stationary chair with your hands on your back.
  • Position your feet approximately 10 inches apart.
  • Raise one leg out to the side keeping your upper body straight.
  • Do 10 on a side. Repeat

Bun Crunches

  • Tighten and release your butt muscles.
  • This can be done any place while sitting.
  • Repeat as tolerated.

Wall push-ups

  • Position your hands on the wall shoulder width apart.
  • Gently lower yourself down and up.
  • Do 10, take a break and repeat.