The Insanely Effective 15-Minute Workout for the office

In a society where a seventy hour work week is acceptable, it is no wonder no one has time to exercise. Luckily, it doesn’t take much to get the basic health benefits of physical activity. The great news is that you can take the 70 hour work week and include this great 15-Minute Workout for the office. 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 during your workday twice a week, you are officially eligible for the benefits.
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This workout is geared toward building strength. You might want to close your office door for this one. 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.

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.

This might make you feel a little funny at work, but the long term benefits of exercising consistently will pay dividends in the end. if you need some new ideas on Standing Desks and really want to get in shape, check out our TOP TEN Standing Desks here:

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A Muscle Building Tip That May Work Wonders at Work

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Maybe you want to build up your muscles for your health, or maybe you just want to look good – there’s nothing wrong with that. Whatever your reason, there’s a right way and a wrong way to go about it at work. The truth is, any kind of mass building program is beneficial to your heart as well as to your muscles. But if you’re trying to build up your muscles, there are particular muscle building workouts that are designed specifically to help you.

Standing Desk Stretch

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In order to increase the size of muscle, the muscle must be stimulated. One way of providing the stimulation your muscles need is to exercise so your muscles will grow in size. A muscle building tip that has helped many to attain their goal is to begin training with free weights. Strength and resistance exercise will also help by motivating your muscles to develop.

A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles. Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. If you are a beginner, you will want to start out with lighter free weights and slowly increase the amount of weight you lift and the number of repetitions you perform.

Free weight training along with strength and resistance training will gradually help your body develop muscle. You can use this muscle building tip to your advantage if you remember that Rome wasn’t built in a day, and your muscles won’t be built in a day either. Building muscle is a slow process, but perseverance is the keyword to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal.

Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle. It is important that you rest in between muscle building workouts to allow your muscles time to recover.

Whether you are a beginner or a pro, one common occurrence while doing muscle building routines is the possibility of muscle spasms. A muscle spasm occurs when a voluntary muscle (those you can control)bunches up and tightens. Muscle spasms can occur for several reasons or no reason at all, with the result being a painful muscle contraction, or muscle spasm. Muscle spasms can sometimes be relieved by resting the muscle, massaging it or by moving around. The best way to avoid these painful spasms is to do proper warm-up exercises, and let your muscles rest in between workouts.

If you want to be successful in your efforts to build muscle mass, it is important to follow these and other muscle building tips when you begin your muscle building routine.

Standing Desk Exercise Routine

best-standing-desk-office-workoutIf you are interested in using a standing desk, here is a helpful exercise routine that works well in a standing desk office.  This article will show you how you can get in plenty of muscle toning exercise that you can do right at work and all you’ll need is a desk (or table) and a chair.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your standing desk. No, that was not a typo. Here is a little routine that you can do right at behind with your standing desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:
Sit tall in a chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:
Standing behind your desk, sit back into a squat like you are sitting back down in a chair, keeping your weight on your heels and your knees behind your toes. When you are almost in a sitting position, push yourself back to the standing position using your leg muscles.

Calf raises:
Stand behind your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:
Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Working businessman

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Cool Down:
After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.
Enjoy your workout.

How a Standing Desk helps you beat Anxiety

Standing Desk AnxietyStudies have shown that  healthy diet and exercise may reduce signs and symptoms of anxiety. One can relieve tension and manage stress better by using physical activity as a stress reliever and include a healthy diet.  A Standing desk will help provide the exercise in the tips below.

Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological  problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way. As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living.  Most people feel anxious at some time in their lives. However, only about five per cent of people experience severe anxiety and rarely seek professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the “fight or flight” response.

However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety.  Here area few diet tips that will help curb the anxiety.  Standing at the office behind your desk will provide the baseline of exercise during the week and will only help anxiety management.  Although exercising and a healthy diet can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:

  • Avoid or limit caffeine intake as much as possible. Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.
  • Exercise a consistent amount of time per day.  Even if it’s a small workout or a longer walk to the office the exertion will pay off.
  • Avoid too much alcohol. Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.
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    Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.

    Be sure to drink eight or more glasses of water a day. Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and drinking lots of water a day can decrease symptoms of anxiety.