15 minute, office acceptable, exercise routine

exercising-at-work - Standing Desk

From: http://www.lucilleroberts.com/blog/tag/workout-at-work

In the hopes that our readers are the folks that are looking into being more healthy in the workplace… (hence best standing desks) We are going to feature a variety of articles and topics that will help you stay healthy at work.  It will cater to those who have standing desks.  If you don’t have one yet, check the featured standing desks here…..

In a society where a seventy hour work week is acceptable, it is no wonder no one has time to exercise. And, no wonder people are so wired they can hardly sleep. Luckily, it doesn’t take much to get the basic health benefits of physical activity while you’re at work. The recommended amount of exercise is thirty minutes a day six days a week, so if you can fit in just two fifteen minute workouts, you are officially eligible for the benefits.  If you are already standing behind a desk, as opposed to sitting, you can officially mark the 10 minutes of exercise.

This workout is geared toward building strength. It will elevate your heart rate while building muscle at the same time. To warm up, simply walk in place for two minutes. Walk rapidly and swing your arms so that your heart rate will start to increase. Next, increase the level of difficulty by doing lunges in place. Lunges can be done by stepping forward or stepping backward, so feel free to choose one or alternate as you go.  This will be easy to accomplish, because you won’t have a desk chair in your way.

Moving from lower body to upper body, it is now time for pushups. Depending on your upper body strength, you can do them with your knees on the ground, standard pushups or diamond pushups. The important thing to remember is to do the highest level of difficulty you can, because this is a very brief workout.

Now, lay on your back and put your legs as straight up in the air as you can, creating a ninety degree angle. If you have never done leg lifts before, you may want to place your hands underneath your buttocks. This will help with balance and stability. Now lower your legs slowly, getting them as close to the ground as you can without touching it, then bring them back up and repeat.

When you are done with this portion of the workout, put your feet on the ground so that your knees are up. The next exercise is a standard crunch but with a twist, literally. With your hands behind your head, sit up slightly with your chin to the ceiling, just like you would in a normal crunch. Once you get to the top, stop and twist your body to the right, then twist back to straight and lay back down. Next, do the same thing but twist your body to the left. This exercise is good for a quick workout because it develops your central abdominal muscles as well as your lats.

Because this workout is geared toward strength, your other daily fifteen minute workout should involve some type of cardio, such as power walking, jogging or bike riding. This quick work out will have you feeling great and resting well.