Fitting a long workout into your already jam-packed schedule can be difficult. So if you’re struggling to find time to stay active, try completing short workouts throughout the day instead.
Weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions can all be linked to too much sitting. In fact, according to one study, those who sit for long periods of time had a 40% higher risk of dying. (Read: 3 Workout Videos on YouTube for Beginners)
You don’t’ need a treadmill or dumbbells to have good exercise. Below, My Pope Philippines has curated a list of five exercises you can try with no or minimal equipment.
Desk Exercise #1: Triceps Dips
To do this move, stand with a chair behind you. Put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you, then lower yourself until your upper arms are almost parallel to the ground
Repeat for at least 10 reps.
Desk Exercise #2: Desk Pushups
Make sure your desk is sturdy enough to support your body weight.
Take a few steps back so you can place your hands flat on your desk, a little wider than shoulder-width. Then lower yourself down toward your desk, keeping your core tight. Push back up until arms are straight but not lock. (Read: 5 Ways to Cope With Burnout While Working From Home)
Try to do 20 reps.
Desk Exercise #3: Wrist Stretches
This is useful for people who use the computer a lot as wrist stretches help you relieve and avoid wrist pain and other more serious conditions in the future.
To do this, lift your palms, stretch your arms, press your palms into each other, shake your hands to get rid of any tension, or try some wrist curls using water bottles as weights.
Repeat for two to three sets of 10-15 repetitions.
Desk Exercise #4: High Knees
Stand up from your desk and try to get your knees as high as you possibly can.
Lift right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands.
Repeat 15 times.
Desk Exercise #5: Desk Plank
Lean against your desk with your body in a straight line, your elbows and forearms against your desk, and your hands together. (Read: 3 Quick Fixes For Everyday Aches and Body Pains)
Hold this position for at least 30 seconds.