Your 7-Move Mini Workout for a Healthier, More Productive Workday
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We have all experienced that mid-day energy slump. Shortly after lunch we begin to slow down and watch the clock, hoping we will be able to escape work for a caffeine pick-me-up or be able to get back in our groove of productivity. Our previous article, “Tired After Eating?” details how blood sugar is the usual culprit of this slump and describes prevention strategies. However, sometimes we can get lethargic just from sitting for an extended period of time. One easy way to overcome this is through a mini workout at work. Another plus is that performing small “exercise snacks” throughout the day can all add up to significant improvements
Benefits of Exercise Snacks
When we move throughout the day we decrease our risk of cardiovascular disease, reduce the likelihood of metabolic conditions, improve our health, and increase our calorie burn. Regardless of your reason for becoming more physically active, we applaud your efforts. We want to help you work towards your health and fitness goals by providing some quick and effective at-work workout ideas.
Quick Workout Guide
The workout below is one example of an efficient workout you can do during the workday. If you have a favorite exercise, feel free to add it to the list. The goal of the workout is to work most major muscle groups in a short amount of time in order to get you the most effective workout possible. The guide below includes the exercise, lists the major muscle groups involved in that movement, and provides a starting point for the number of repetitions of each exercise. If you want to step it up a notch then, feel free to add more reps or go through the entire workout a second (or third) time.
Ways to Step it up a Notch
If you are working from home or in an environment (and attire) where you can move freely, then consider getting even more bang for your workout buck by modifying the workout above to create a Tabata-like circuit. Perform each workout as fast as possible while maintaining proper form for 20-second bursts, rest for 10 seconds, then move onto the next exercise with a 20-second burst, and repeat down the list. This is a great way to increase your heart rate, get a cardiovascular benefit, and torch more calories in a short amount of time.
Whether your goal is to lose weight, prepare for a sporting event, increase your energy, or improve your health, this mini workout is a great way to stay active during the day.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS