Shape Up With
Stew Smith
The White Collar Workout
By Stew Smith
Military.com Columnist
Many Americans -- military members as well as civilians -- work long hours inside an office and find it difficult to find time to exercise at all.
If you are one of these people, here are five easy stretches and exercises to get your blood flowing, along with some of the quickest but still challenging workouts to do in the comfort of your own home or office.
Slightly increasing your physical activity will increase your energy level, which can lead to greater productivity at your job. All it takes is a few minutes a day to relieve job-related stress, increase your energy level, and ultimately make you a healthier person.
Before stretching, walk around the office for about three to five minutes. This is your office exercise warm-up. If at home, try one minute of jumping jacks.
Five Easy Stretches
Do these five stretches for 15 to 30 seconds each.
-- Neck Stretches. Saying yes / no with your head; turn head left to right, up and down
-- Arm Circles. Rotate your shoulders in complete circles (side / front / back)
-- Lower Back / Legs. Sitting at the edge of your chair, lean forward and touch your chest to your thighs. Slowly try to straighten your legs, stretching your hamstrings.
-- Thigh Stretch. Sit on the left edge of your chair. Grab your left ankle and pull it upward toward your seat edge. Switch sides.
-- Calf Stretch. Stand and lean into your desk with your heels on the floor. 2) Bend your knees slightly to stretch your Achilles tendons.
Ready To Exercise
-- Legs: Squats. Stand in front of your chair and repeat sitting down and standing up 10 times, three times a day.
-- Chest, Arms, Shoulders: Push-Ups. Lie on the floor, face down, with your hands placed flat on the floor next to your shoulders. Extend your arms and lift your upper body off the floor.
-- Biceps: Concentration Dumbbell Curls. While on the phone, you can grab a dumbbell and do biceps curls for 10 to 15 repetitions. Lean forward and put your elbow on your thigh. Bring your hand (dumbbell) to your shoulder.
-- Triceps: Dumbbell Triceps Extensions. Arm over your head, keep your elbow close to your head and bend your elbow.
-- Shoulders/Arms: Military Press. Sitting in your chair, extend arms over the shoulder and press dumbbell over the head. Keep your back straight.
These simple moves should help get you moving and alleviate some of that workday stress. To really get the most out of an office fitness routine, you should complement your stretches and exercises with some more aerobic activities. Don't know how to fit it all into your busy work week? Try the following suggested schedule.
Monday / Wednesday / Friday, repeat five to 10 times unless otherwise specified:
-- Jumping jacks, 10; push-ups, 10.
-- Biceps curls, three sets of 20 reps.
-- Triceps extensions, three sets of 20 reps.
-- Military press, three sets of 20 reps.
-- Walk / bike ride, 20 minutes total.
Tuesday / Thursday / Saturday, repeat five to 10 times unless otherwise specified:
-- Jumping jacks, 10; squats, 10.
-- Squats, three sets of 20 reps.
-- Stomach crunches, four sets of 25 reps.
-- Walk / run, 20 minutes total.
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