Are you so busy with work that you can’t find the time to properly hit the gym every week? We know the feeling. The world today is a busy place, especially for people who work in high pressure jobs such as lawyers. Staying fit is important for your health however, which is why you should try to incorporate some exercise into your life at least a few times a week. Not only will you feel healthier if you do, but also more productive and sharp of mind. People who work out generally also sleep better, which will help you get out of bed in the morning and perform better during the early hours of the day. Because we know it’s hard to find the time to get a proper workout scheduled in, we’ve listed a few quick exercises that you can do every day, even at your desk, that together won’t even take 10 minutes out of your day.
Jumping jacks are a great warmup exercise that get your blood flow pumping. Start from a standing position, feet together and arms on your side. Start jumping up and down while you raise your arms up into the sky next to you until they are over your head and at the same time open your legs sideways. On the next jump, move your legs back together and your arms back against your sides. Jumping jacks are a good cardio exercise that help get your body ready for more serious exercise, or can provide some aerobic exercise when you just have a bit of time. Do as many jumping jacks as you can for about 1 or 2 minutes for a good warmup.
Body Weight Squats
While body weight squats won’t help you bulk up much, they are a great quick exercise that can be performed anywhere and will help your body warm up, burn plenty of calories, get a lot of muscles moving and improve your flexibility (which you’ll likely need when you’re spending most of your day behind a desk). Make sure you maintain a good posture during your squats, keeping your lower back flat and your feet pointing forward. When lowering yourself down, try to keep your head over your shoulders, with your shoulders rolled backwards and your spine properly aligned. Start with 4 sets of 8 repetitions.
These can easily be done off your desk or desk chair. They are a great exercise for improving your upper body strength. Sit on the edge of your desk (make sure your feet can reach the floor, try your chair instead if you can’t) and put your palms facing forward on the desk on your sides. Keeping your feet together, slide yourself forward off the desk holding your weight onto your arms and dip down a bit, then push back up. Do as many reps as you can (while holding proper posture) for 30 seconds to a minute.
Good old pushups are a great body weight exercise that can be done anywhere. You can do them off the ground in your office, off your desk, or even off the wall (for a very lightweight workout). They train your biceps, triceps and almost your entire core.
Combine all of these exercises into a 5-10 minute workout. Once you’ve got these exercises down, look for some different ones so you can alternate.
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AB: Zane Schwarzlose is a writer at The Loewy Law Firm, a personal injury law firm in Austin, Texas. Zane thinks that stretching is another great option for office workers.