It’s January. The Christmas tree is rotting in the driveway and the credit card bill arrived. To make matters worse, you’re tired and your pants don’t fit, but there’s nothing you can do about it because you’re back at work, right?
Wrong. The Weekly is allowing no excuses. An easy way to improve your fitness and energy is to deskercise. Even five minutes of movement (getting that blood pumping and oxygen distributed) every hour can improve circulation and work out the kinks associated with poor posture, stress, and a work station’s limited mobility. It also boosts concentration, making you more productive and efficient. You can do the following simple exercises all together during an extended break, or separately whenever you have a few extra minutes. Waiters or salespeople can perform them just as easily as desk jockeys, so now there really aren’t any excuses.
Note: repeat each exercise 10-20 times, performing up to three sets of each.
Bicep Curl. Hold a water bottle (or soup can or small weight) in your right hand, and, with abs in and back straight, curl the bottle towards your shoulder, flexing the muscle as you go. Finish repetitions, then do the same number on the left side.
Dips. Stand with your back to a stable chair. Lean down and back so that your hands are firmly holding the edge of the seat. With your feet planted, lower your hips and bend your elbows until they are at 90 degrees. Hold for three seconds, and then return to the starting position.
Lifts. Standing with your abs tight and back straight, lift your right leg straight out to the side a few inches off the floor. Hold for three seconds, then repeat on the opposite side.
Inner Thigh Squeeze. Sitting on the edge of your chair, put a full water bottle between your knees and, keeping abs tight, gently squeeze the bottle.
Lunges. Stand with feet hip-width apart. With arms hanging loosely at your sides, lunge forward with your right foot as far as you can go, making sure that your knee doesn’t pass over your ankle. Step back and repeat with left leg.
Wall sit. Lean backward against a wall with your feet hip-width apart. Slowly slide down the wall until your knees are at a 90 degree angle. Hold as long as you can, then slide back up the wall.
Tension Hold. Sit on the edge of your chair, arms extended straight in front of you. Keeping your back straight, contract your abs as you slowly lower your torso toward the back of the chair. Hold 2-3 seconds, then return to the starting position.
And don’t forget to drink a lot of water, and walk whenever possible.