As I said, all the equipment you need is a chair, desk, water bottle or a medium weight dumbbell, and about 5 to 10 minutes every hour.
Wrist & Forearm: Extend arm in front, palm up and grab the fingers with the other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Now turn same hand palm down. Again grab the fingers with the other hand and gently pull fingers towards you. Hold again for 20-30 seconds. Repeat this with the other arm.
Lower Back Stretch: Sitting tall in your chair, with your left arm grasp the side of your seat behind your left hip. Gently twist to the left, using your right hand to deepen the stretch. Hold for 20-30 seconds. Repeat for the other side.
Hip Flex: Sitting tall in your chair, keeping your abs in, lift the left foot off the floor a few inches, keeping knee bent. Hold for a 5 count, lower and repeat 15 times. Then do the same for the other side. This works your hips, hip flexors and abs.
Leg Extension: Sitting tall in your chair, keeping your abs in, extend the left leg until it is level with the hip, squeezing the quadriceps (thigh muscles) at the same time. Hold for a 5 count, lower and repeat 15 times. Then do the same for the other side. This works your thighs and knees.
Inner Thighs: Place a towel, pillow, cup or firm water bottle between your knees as you sit up tall and keep your abs in. Squeeze the item, release halfway and squeeze again. Complete 15 reps of slow pulses. This works your inner thighs and hips.
Chair Squat: While sitting in you chair, lift up till you are just an inch or 2 above the seat. Now stand straight up then back down to the starting position, not touching the chair. You can put your arms out to balance yourself, but not help lift you. Repeat 20 times. This works hips, glutes and legs.
Dips: Make sure your chair is stable. Now place your hands beside your hips. Move your hips just in front of your chair and bend your elbows, lowing yourself downward. Push back up till arms are straight. Repeat 15 times. This works your triceps (back of arms), shoulders, chest and back.
Front Raise to Triceps Extension: Sitting tall in chair, keeping your abs in, hold a full water bottle or dumbbell in your left hand. Keeping arm straight, lift above your head, and then bending your elbow, lower weight behind your head. Now extend back up, then lower back down with a straight are. Repeat 15 times, and then do the same with other arm. This works your shoulders and triceps.
Bicep Curl: Holding a water bottle or dumbbell in your left hand, sitting tall in chair, keeping your abs in, curl the weight towards your shoulder for 15 reps. Repeat this for the other side. Works the biceps, (front of arms).
Chair Crunches: Sitting on the front of your chair, keeping your back VERY straight, lean back till your shoulders touch the back of your chair, then return to straight up. Repeat 20 times. Works abs, back, hips, core muscles.
Hour 3: repeat hour 1. Hour 4: repeat hour 2. Continue alternating hours till you have completed 8 cycles, 4 of each workout.
While sitting at your desk, tap your heels to keep the blood flowing and work your calf muscles. When thinking or just talking, pace around your office. This also burns calories and keeps your body from just slowing down.
Now I know there are times that you cannot do this, but doing something instead of nothing for your health is far better than six months from now saying, “I wish I had of…”
Think of this…one fat free fig Newton is 100 calories. It’s so easy to eat one a day and never think about it. That equals, mathematically, 10.43 pounds a year!!! Now what about those “healthy”100 calorie bag treats? What we do or do not do has a cumulative effect on our health. It’s not what you did today, but what you do every day without thinking about it. We graduate from high school, at 17 years old, at 120 to 180 pounds. 20 to 30 years later, in your forties, you wake up and find yourself 50 to 200 pounds’ overweight. It doesn’t happen overnight. But you can change it this year! Start changing now. Watch what you eat and your portions. KNOW what you are eating, we have far too many choices. And if you don’t have time for the gym, exercise classes or cardio…at least try the above plan. It will work.
Charles Baerman PhD, CFT, SFN, ET 937-238-4503 cell 937-748-9905 office firstname.lastname@example.org