Please don't worry. I won't talk your ear off about health and fitness, today. I will, however, give you 5 different exercises you can do while sitting at your desk in your office or at home on your favorite couch or chair. Perfect as we're getting closer to starting a new year. I work crazy hours each day, most of us do. I still find time to exercise, because it's essential for my physical and mental well being. It's essential for your physical and mental well-being also...you just don't know it yet. I'm going to give you 5 office/home (couch) exercises you can do each day, so you can get a jump start on your exercise goals:
1. Seated Leg Raise
While sitting in any chair, elevate your legs (at the same time/knees straight) and hold it for 20 seconds. Repeat 4 sets of 10 reps. If 20 seconds is too long for you, start with a number that is doable, but still working you, then increase the seconds as you get stronger.
2. Standing Leg Curl
Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 4 sets of 10 reps per leg. Increase rep range as it gets easier.
3. The Handshake
Sitting in chair and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat. Do this 4 sets 10 times each.
4. Stationary Squat
This one is simple (may not feel that way though). Squat down and hold that position for 30 seconds. Repeat this 5 times. Increase time and amount as it gets easier.
5. The Desk Dip
Using a sturdy desk, sit at the very edge and place hands on either side of the body while gripping the desks edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Do 3 sets of 10 reps. Increase this as it get's easier.
We always have time to exercise, regardless of how busy we are. You just have to make the time. Just like you do for that television show you love (you can workout during that too)!