Work it Out: Incorporate mini workouts into your daily routine

If you’re like me, you recently put on an extra bit of weight and have slowly started feeling more fatigued than you really ought to. Stress headaches are a constant factor in your life and your not quite why your breathing is so lousy. Well, you’re probably not working out as much as your body needs. this could be due to time, finances or a lack of motivation, but I have a few suggestions to help kick your ass into gear.

Yoga

This is a great way to start your day. It’s perfect for reducing stress, boosting well-being and offers a wide-ranging physical health benefits that rival other forms of exercise. Here are a couple of the benefits:

  • Improved Brain Function.
  • Lower Stress Levels.
  • Alter Gene Expression.
  • Increased Flexibility.
  • Lower Blood Pressure.
  • Improved Lung Capacity.
  • Improved Sexual Function.
  • Reduced Chronic Neck Pain.
  • Anxiety Relief.
  • Relief from Chronic Back Pain.
  • Steady Blood Sugar Levels in People with Diabetes.
  • Improved Sense of Balance.
  • Stronger Bones.
  • Healthy Weight.
  • Lower Risk Of Heart Disease.

There are a couple of helpful online tutorials that you can try like this:

or you could check out Bikram Yoga Nairobi, a local yoga studio.

Get a work out you can do each morning to prepare yourself for the day ahead.

What would be ideal is to fit in a work out session during the day. During your lunch break or after hours at would be good, at a local gym or if your company has an in-house one, even better. If you don’t have the time though, here are a couple of workouts you can work into your day:

Calisthenics

If you find yourself standing for long periods of time waiting for items to print or the photocopier to copy those 100 pages, you can do a few easy exercises to tone your legs:

  • Lift one leg to the back or side, keeping it straight.
  • Slowly lower it.
  • Change sides.
  • In the same position, bend your right knee.
  • Swing leg forward and back for 30 seconds.
  • Repeat with left leg.

-Glute kicks and calf raises:

  • Stand with one leg straight.
  • Try to kick your buttocks with the heel of your other leg.
  • Repeat ten times with each leg.
  • Next, raise your heels off the floor.
  • Slowly lower them.
  • Repeat ten times.

Seated workout

-Stretch your achy leg muscles and strengthen your abs with this work out:

  • Start with feet flat on floor.
  • Sit tall at your desk.
  • Hold your abdominal muscles tight.
  • Extend one leg until it is level with your hip.
  • Hold for ten seconds.
  • Slowly lower leg.
  • Repeat 15 times.
  • Change legs.

-Chair squats:

  • Stand tall.
  • Keep back straight.
  • Lower to one inch of chair, pretending you are sitting down.
  • Hold for ten seconds.
  • Lift back up to standing position.

-More leg toning:

  • With legs straight, cross one on top of the other.
  • Raise them off the floor.
  • Press top leg down and resist with bottom leg.
  • Do until muscles are tired.
  • Repeat with opposite legs top and bottom.

Work your Abdominal area

EB 1

That Exercise ball you bought a century ago that’s collecting dust…well here’s a good use for it. Replace your office chair with the ball. This will improve your balance, tones your core muscles and takes stress off your lower back.

  • Sit on the ball and find your balance.
  • Pull your navel in.
  • Pull you shoulders back (no slouching).
  • Place feet hip width apart.

 

 

Water Bottle weights

It’s important to drink plenty of water daily. There’s also another great use for those water bottles in place of regular weights/dumbbells.

-Bicep curls:

  • Sit tall with abs pulled in.
  • Hold water bottle in right hand and curl it up towards your shoulder.
  • Repeat 15 times.
  • Change arms.

-Front arm raises and overhead presses:

  • Hold water bottle in right hand.
  • Bend elbow.
  • Extend arm overhead.
  • Repeat other side.

Work your waistline:

  • Hold water bottle at chest level.
  • Twist to the right as far as you can.
  • Twist back to center.
  • Twist to the left.
  • Repeat 10 times.

Static strength training:

-Hand squeezes(with/without a stress ball):

  • Make a fist.
  • Squeeze.
  • Hold and release.
  • Stretch fingers.
  • Repeat ten times

-Work your calves and ankles:

  • Stand and hold onto your chair.
  • Rest your left foot on back of your right calf.
  • Raise up on your toes.
  • Hold for 20-30 seconds.
  • Repeat three times.
  • Change legs.

Kegel exercises and butt clenches:

  • Contract your pelvic floor muscles/butt cheeks
  • Hold for five seconds.
  • Relax.
  • Repeat five times, three times a day.

Shoulder shrugs:

  • Raise the top of your shoulders toward ears.
  • Hold for three to five seconds.
  • Relax.

The idea is to take regular workouts and modifying them to work wherever you are. Use items close at hand and use every available minute to work a particular part of your body.

Try stay discreet.

lol 2

Doing things like visiting a restroom further away from your desk, taking the stairs instead of the elevator, or walking to a colleagues desk instead of sending an email makes a difference. If you can walk or bike to work or take a brief stroll during your break, it would give your body a much needed work out and would create an opportunity for you to clear your head.

It gets easier with time and you’ll find yourself needing a greater challenge as your body starts to adjust. You’ll also feel healthier and find yourself being more productive and less stressed. After all, a healthy body contributes to a fully functional mind.

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