No Excuses!

Are you a hard working man or woman that sits at a desk working your brain but not your muscles? Would you like to know some quick tips to having the best of both worlds? Working out in the office may not be the most glamorous thing but we know that office workers may not have much time for the gym. Doing simple stretches and exercises can also help you stay awake and alert. Here are five stretches and exercises each that can help!

Stretches (15-30 second duration)

1. Neck: Tilt your head toward your shoulder and hold your head there. Make sure to do this slowly so that you do not injure your neck. 
2. Arm and Shoulders: Take one arm and place it over your chest keeping it straight. With your other arm curled over that arm, pull the straight arm closer to your chest to create tension. 
3. Back and Hamstrings: This stretch is a little more discreet because it can be done standing up or sitting down. Bring your chest to your thighs and then straighten your legs, again slowly, to stretch the hamstring. 
4. Thighs: If you have ever done any athletics, you should be familiar with this stretch. Simply grab your ankle and then pull it toward your buttocks. 
5. Calves: Prop the end of your foot against a wall or the edge of your desk with your heel on the floor. Slowly lean your knee toward the wall or desk

Exercises

1. Squats: Three times a day, stand up and sit down ten times throughout the day
2. Shoulder Shrugs: Pick your shoulders up high until you can’t anymore while rolling them in a backward motion ten times then in a forward rolling motion ten times.
3. Dumbbell Curls: This is a great exercise if you are on the phone for your job often. All you will need are dumbbells. Do twenty reps three times a day and if you’re on the phone then you can do them one at a time!
4. Dips: Work your triceps using your chair! Hold yourself up over the edge of your chair then, using your arms, lower yourself toward the floor and then lift your body back up by extending your arms. Do ten reps, three times a day.
5. Assisted Push-ups: Simply lean against your desk with your arms extended as if you were in push-up position. Then proceed to do push-ups of ten reps, three times a day. ​​
   

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Although these exercises may not be the best for an ultimate workout, they will keep you moving. On days that you cannot make it to the gym these simple exercises will keep your body in shape and motivate you to stay in shape. Don’t expect major results but you can expect to keep those gains until you can get back to the gym. No more excuses people!