Joe Nguyen, CSEP-CPT
In today's fast-paced world, finding time to prioritize self care through fitness can be a challenge for the everyday person. However, incorporating non-traditional simple workouts into your routine can provide a refreshing break from the mundane while helping you maintain a healthy lifestyle. In this blog post, we'll explore creative and effective workout ideas tailored for anyone who wants to stay fit, whether it be in comfort of their own homes, office, or outdoors. Get ready to revitalize your fitness routine and unlock the energy you need to conquer the day.
1. Deskercise
For those long hours spent in front of a computer, deskercise is the perfect solution to combat sedentary behaviour. Incorporate small exercises throughout your workday to keep your body active. Simple activities like desk push-ups, chair squats, or seated leg raises can help increase blood flow, boost metabolism, and improve posture. An idea could be setting an alarm for every hour and doing 10 of each. These micro-workouts will not only keep you physically active but also enhance focus and productivity.
2. Bodyweight Circuit Training
No gym equipment? No problem! Bodyweight circuit training is an efficient and convenient way to build strength and endurance using just your body. Create a circuit by combining exercises such as push-ups, squats, lunges, planks, and mountain climbers, performing each exercise for a set duration or number of repetitions. Circuit training keeps your heart rate up, engages multiple muscle groups, and can be easily modified to match your fitness level.
Example:
3 exercises: Squats - Push ups - Alternating Reverse Lunges
30 seconds of as many Squats as possible
15 second break
30 seconds of as many Push ups as possible 15 second break 30 seconds as many Alternating Reverse Lunges as possible
= 1 round
You can mix and match the highlighted notes in exercise choice and time of work and rest, depending on your fitness start. Start with something that you are comfortable in being able to push through the entirety of 1 round and then add the amount of rounds you have enough time for.
3. Active Breaks Throughout the Day
Similar to the deskercise in setting an alarm for a break, breaking up long periods of sitting by incorporating short, active breaks throughout the day can be very beneficial to the body and mind. Set a reminder to stand up, stretch, or take a quick walk around the office or outside the block. These breaks not only improve circulation but also help alleviate muscle tension and fatigue.
3 simple stretches:
Standing Calf Stretch Against Wall
Place your hands on the wall: Extend your arms and place your hands flat against the wall at shoulder height. Your palms should be touching the wall.
Take a step back with one foot, keeping it flat on the ground. The other foot should remain closer to the wall, with the toes pointing forward.
Align your body: Ensure that your body is upright with your back straight and your shoulders relaxed. Maintain a slight bend in the knee of the leg that is closer to the wall.
Lean forward: Slowly lean your upper body forward, shifting your weight onto the front leg. As you lean forward, you should start feeling a stretch in your calf muscle of the leg that is farther from the wall.
Standing Overhead Lat Stretch
Stand with proper posture: Start by standing tall with your feet hip-width apart. Maintain good posture by keeping your shoulders back and down, and your core engaged.
Extend both arms straight above your head and interlock your fingers. Your palms should be facing upward.
Reach up and lengthen your spine: Inhale deeply and reach upward with your interlocked hands, lengthening your spine as you do so. Visualize stretching your body towards the ceiling.
Lean to one side: While keeping your arms extended overhead, slowly lean your upper body to one side. Make sure to maintain the engagement of your core and avoid arching your back.
Standing Chest Stretch
Stand tall: Begin by standing upright with your feet hip-width apart and your shoulders relaxed.
Extend both arms behind your back and interlock your fingers together. Your palms should be facing inward.
Open your chest: Keeping your arms extended and interlocked, gently squeeze your shoulder blades together and begin to lift your interlaced hands away from your back.
Extend your arms: As you lift your hands away from your back, aim to straighten your arms and extend them as much as possible without causing discomfort or pain.
Hold each stretch for 20 to 30 seconds, or longer if you prefer. Focus on breathing deeply and relaxing into the stretch.
Remember, even small lifestyle changes can have a significant impact on your overall fitness and well-being. By incorporating these strategies into your daily routine, you can stay fit and healthy despite the demands of office life. So, find what resonates with you, stay consistent, and enjoy the physical and mental benefits these non-traditional workouts have to offer.