Workouts for Workaholics
By Ashely Daniels
As a girl who works many jobs, I can tell you that finding the time to get all of my work done is never an easy task. I find that my days quickly turn into nights and my work schedule never ends. Finding the time to get a workout in is never easy but I am a firm believer that without taking care of your body, your work will suffer. Because of this, I use these workouts to help get me through the days where I can't fit in a full hour of working out. Comment below and let us know if you try any of these or if you have workouts of your own you would like to share!
I can't emphasize how important stretching is in order to keep the muscles flexible, strong and healthy. Before doing any workouts always be sure to stretch. Find time in between meetings to warm up whatever areas you will be working out during your day. When it comes time to lifting weights or doing cardio I try to get my leg stretches in while taking phone calls and writing emails. Take it from someone who learned the hard way and skip the workout if you can't stretch the area first.
Take the Stairs:
If you can’t make it to the gym, opt to take the stairs instead of an elevator or escalator and park your car further away from the building to get in some extra steps before you start your day.
Do push-ups against the wall while at work so you don't wrinkle or ruin your work clothes. 12 sets of 3 is how much I do to feel the burn but remember, the more you do the more you'll be able to do so increase the sets as you continue to get better at them.
Move in place:
This is the best way to get your heart rate up during long hours of sitting at a desk. Alternate jumping jacks, squat jumps, knee lifts, and anything else you feel helps you make the monotony of a simple in place jog more exciting. However, be mindful that if you do this, you’re heart rate will elevate and depending on how good of shape you’re in, may cause you to huff and puff a bit so try not to do this before a phone call or meeting.
Stand and work:
Spending too much time sitting at work increases your risk of diabetes, certain cancers, heart disease and early death. Because of this, more people are opting for standing desks such as this Safco adjustable height computer workstation. —> https://www.amazon.com/Safco-Products-1929CY-Adjustable-Workstation/dp/B001MS70Z2
Standing also strengthens your back and legs and improves your posture.
The Sitting Leg Raise:
I started doing these in middle school and have been addicted ever since. I also do these on long flights to get rid of any leg aches and increase my circulation. Simply straighten one leg at a time and hold in place for 5-7 seconds then lower the leg back down without letting it touch the floor. Repeat this for a total of 12 reps per leg. Keep in mind that the slower you do these the more they will burn.
Standing Leg Raises:
Hold on to a chair for support and slowly raise your leg backward and upward aiming your heel toward the top of your thigh and squeezing your butt as you raise it. I try to do 12 reps/3x daily per leg. The more you squeeze your butt the more you will feel the burn.
Shoulder Blade Squeezes:
These will help stretch the front of your chest and shoulders while working your upper back area. Stand tall with your arms out by your side shoulder height up and palms facing up. Slowly bring your arms back while squeezing your shoulder blades together and you will immediately feel the stretch.
First get into a push up position on the floor so that your body makes a straight line from your head to your feet. Bend your elbows at 90 degrees so that they are directly beneath your shoulders and your weight is on your forearms. Suck your belly button into your spine and hold the position for as long as you can. Try to do this towards the end of your day so you don't wrinkle your clothes.