If you’re lacking the time it takes to have a regular fitness regimen because of work, kids, or life in general then simple exercises you can do while at work could be just what you need. These 6 simple exercises and tips are fast and easy. You can still have a great work out without the need for a gym.

1. Sit on an Exercise Ball

Instead of using a desk chair, sit on a large exercise ball. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and strengthening your ab muscles without even realizing you’re doing it. It takes very little to no concentration, which leaves you all the brain power you need for work. Just make sure the exercise ball is inflated enough. If it’s too flat, it could cause you to slouch, which would defeat the purpose.

Just working on my core.

Just toning my core.

2. Resistance Bands

Resistance bands are great for toning your legs and arms. You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk. If you are on the phone, switch hands as you do the reps. If you’re typing at your computer, work your legs with the bands.

3. Get Up and Walk

During breaks, walk as much as possible around the office. If you have ankle weights, then strap those on while you’re walking for an added boost. If you usually sit at your desk for long periods, it’s recommended to do this every hour for 5 minutes each time. The more you sit, the less stress-busting and youth-prolonging endorphins your body will produce.


4. Take the Stairs

Leave the elevator behind and take the stairs. Even if you’re on the 14th floor, walk up two or three flights and then catch the elevator the rest of the way. Doing just this one thing alone gets your heart pumping, and releases endorphins. It provides a great start to the day which keeps your body and brain energized longer.


5. Park Further Away

You may not think that your parking spot has anything to do with your fitness level, but parking further away can give you a great mini-cardio session. Make sure to give yourself extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run, or march up to the building. Don’t worry about looking silly. Think about the body you’ll gain and how good you will look and feel later.



6. Stretch

Stretching is super important. Sitting at a desk for 8 or more hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints. Of all the things you can do for a healthier body, stretching is so important. You should be getting up every hour to stretch.

Love to stretch!

Love to stretch!

Easy stretches you can do at your desk can be anything from reaching up to the ceiling with both arms, to touching your toes, to ballet positions. Make sure to give your back a good twist from side to side to stretch both your spine and your abs. Writer’s belly happens when the ligaments in your abs shorten because of sitting for long periods, which can result in a “pot belly”, so make sure you’re stretching those abs to keep them long and lean.

Any conversation about fitness must include the food you eat. You probably have a good idea of what a healthy diet is all about, so there is no reason to rehash it. However, think wisely about what you are putting in your mouth. Drinks can wreak just as much havoc on your body as junk food can, depending what it is. Pay more attention to the levels of sugar and artificial ingredients in the food you eat, as well as the things you drink and adjust accordingly.

Watching my diet.

Watching my diet.

You must also look at another area of your life: stress. Stress can cause more damage than you think, not only mentally, but physically. A lot of people don’t realize how serious chronic stress can be for your body and mind. If you don’t get stress under control, you can never be truly fit, because your mind will not be in the proper state and your body will start to show the signs of stress and fatigue. To fight stress, learn breathing and relaxation techniques. It’s not a bad idea to practice meditation for 10 minutes a day as well.

I feel better already!

I feel better already!

Not only do you need to look at all the things above, you need to get enough sleep at night. Sleeping at night is something that many people count as a luxury, but the truth is that you sabotage your life when you don’t get enough sleep. Studies have shown that people who don’t get enough sleep feel hungrier and have a higher risk of ending up obese. Make sure you get enough sleep you need every night.

Finding time to work out and keeping fit can be challenging, but implementing just a few simple things throughout your work day can really make a difference. Make sure that you apply these concepts to your day to day life. Make it a habit. That way, you will be happier and healthier for years to come.

Header photo by enfad