Free Express Shipping On Orders Over USD$50
English
Trained Sports
Cart 0
  • HOME
  • SHOP
  • BLOG
  • VIP CLUB
  • FAQS
My Account
Log in Register
  • HOME
  • SHOP
  • BLOG
  • VIP CLUB
  • FAQS
Trained Sports
Trained Sports
Account Wishlist Compare Cart 0

Search our store

Trained Sports
Trained Sports
Account Wishlist Compare Cart 0
Trained Sports Blog

7 Ways To Sneak In Some Easy Exercise At Work

by Christopher Toal on May 18, 2022
7 Ways To Sneak In Some Easy Exercise At Work

7 Ways to Sneak in Some Easy Exercise at Work

Exercising everyday might feel tough to squeeze into our hectic schedules. Packing a gym bag, trekking to your local gym, working out, showering, changing, and trudging back to where you started takes a long time.

But, no matter how hectic your workweek is, you're not doing yourself any favors by ignoring your health.   

When you don't exercise, you compromise both your physical and mental health, which can have a negative impact on your performance and productivity at work. An excellent solution? Include physical activity into your daily routine.

In fact, studies discovered that those who exercise throughout the workday are more productive at work. 


Exercises can be done at your desk, during breaks, or even on your way to work. Moving around during the day might help with things like attention and concentration, alertness and energy, decision making, and multitasking.

The primary reason for this is that exercise promotes cerebral blood flow, or blood flow to the brain, which improves performance.  One of the benefits of exercise during the workday, is increased and sustained energy throughout the day.

Sit on a Stability Ball to Strengthen your Muscles.

Replacing your desk chair with a stability ball is an easy way to get some exercise at work. Because it lacks back support, it aids in maintaining appropriate posture and aligning your spine while your body strives to maintain balance on the ball.

Your abdominal muscles are also working to balance your body, giving you a terrific low-intensity abdominal muscle exercise.

Be Active Throughout Your Breaks.

When you have time for small breaks, use them to do something active. If your schedule does not allow you to go outdoors to get some fresh air and move around, take a quick walk across the office.

This keeps your body and mind healthy and allows your brain to rest from work and focus on your health. Spend your little breaks being active while you have them. If your schedule doesn't allow you to go outdoors, get some fresh air and stroll about, or take a quick walk across the office.

This keeps your body and mind healthy by allowing your brain to relax and focus on your health rather than work.   

Use The Stairs

Whether your workplace is on the second or sixth story, using the stairs provides more exercise than utilizing the elevator.

This serves to strengthen your leg muscles while also providing additional cardio on your walk up or down to work. You may also give yourself a short exercise by walking up and down the stairs on a regular basis during your breaks.

If your workplace is on the top floor, take the elevator halfway up and then take the stairs on the remaining floors.  

Avoid Stiffness by Stretching

If you notice your neck, legs, or arms tightening, do some brief stretches to loosen them up. You can either stand and touch your toes or sit and stretch out your arms. When your body tenses, this helps to alleviate discomfort. It can help boost your energy and alertness, especially if you're suffering from a mid-afternoon slump.

To relieve tension, try shrugging your shoulders. Lift your palms and press them against one other to extend your wrists if your hands start to cramp after typing.

Here are some stretches to try: Upper Body Twist: 

This stretch improves and maintains upper back flexibility.

A. Cross your arms and reach for your shoulders while sitting upright with your feet flat on the floor.
B. Turn your upper body to the left as far as you can without shifting your hips. Hold the position for 5 seconds.
C. Repeat on the right side.
Do this 5 times on each side.  

Chest Stretch:

This stretch is beneficial for your posture.

A. Sit up straight and away from the chair's back. Pull your shoulders back and down.  Extend your arms to the side.

B. Gently press your chest forward and up until you feel a stretch across your chest.

Repeat 5 times, holding for 5 to 10 seconds each time.

Neck Rotation: 

This stretch is effective for improving neck flexibility and mobility.

1.Sit upright with your shoulders down and your back straight. Look directly forward.

2. Slowly shift your head to the left shoulder as far as you feel comfortable. Return to the starting position after 5 seconds.

3.Repeat on the other side. Do three rotations on each side.

Neck Stretch: 

This stretch helps to relax stiff neck muscles.

A. Sit up straight, face straight ahead, and rest your right hand on your left shoulder. 

B. Slowly tilt your head to the right while holding your left shoulder down. 

C. Switch sides and repeat.

Repeat 3 times on each side, holding each stretch for at least 5 seconds. Stretching at work can reduce fatigue by increasing blood supply and nutrients to your muscles.


Hip Marching: 

This workout will strengthen and improve flexibility with your hips and thighs.

A. Sit up straight and don't lean on the back of your chair. Hold on to the chair's sides.

B. Lift your left leg as high as you can while keeping your knee bent. Place your foot down slowly with control.

C. Do the same with the other leg. Lift each leg 5 times.  


Ankle Stretch: 

This stretch will increase ankle flexibility.

A. Sit up straight, grab on to the chair's side and straighten your left leg off the floor.

B. Point your toes away from you with your leg straight and lifted.

C. Return your toes to your body.

With each foot, do two sets of five stretches. Take active cardio breaks: In addition to stretch breaks, you may want to add another five minutes of more intensive activity every hour or two.

Take As Many Walks as You Can.

Even if you aren't taking a break, you should attempt to move around as much as possible at work. When you hold phone conferences with clients or staff, use your cell phone and walk around the room during the call.

This keeps your body moving and provides a break from sitting in your chair. Moving around while talking may also assist your brain stay focused on what you're saying.  

Walking Meetings
Try holding walking meetings in the afternoon, when employees' energy levels are lowest.
The fresh air will revive them! Walking meetings, according to proponents, improve creativity and problem-solving abilities, settle disagreements, and increase social skills. It helps employees to engage both their bodies and minds, resulting in a healthy work environment. 

Speed Walk Your Errands
In the spirit of turning mundane things into mini-exercises, try speed walking your errands. This is an easy method to make activity a normal part of your day, and it ensures that having a lot of errands to go won't force you to skip a workout.

Remember that beneficial exercise occurs in locations other than the gym.

Exercise reduces stress by regulating the release of cortisol.  After exercise, stress hormones decrease while stress and anxiety dissipate, leaving you in a more calm condition for the rest of the day.

However, it is more than a brief distraction from our problems; there are long-term advantages as well, such as increasing our physiological tolerance to stress and making us more robust.  

It is one of the reasons why doctors and health experts urge increasing physical exercise to minimize stress and stress-related symptoms. Physical movement is definitely beneficial!  

Products For Those Who Like Sports!

Amazfit Band 7 Fitness & Activity Tracker, Step Monitoring, Heart Rate & SpO2 Monitoring

CHECK PRICE ON AMAZON

TRAINED Premium Quality Badminton Rackets, Pair of 2 Rackets

CHECK HOT DEALS ON AMAZON

 

TRAINED Agility Ladder 20ft, 2 Agility Drills eBook & Carry Case

CHECK PRICE ON AMAZON

 

RESTCLOUD Neck and Shoulder Relaxer, for TMJ Pain Relief

CHECK PRICE ON AMAZON

10 Man Flag Football Pop Set

CHECK PRICE ON AMAZON

Check out our previous articles!

How to Get Started with Your Own Exercise Program

How to Get Started with Your Own Exercise Program

10 Benefits Of Working Out With A Friend!

How a 10 Minute Walk Can Improve Your Overall Well Being

6 Light Stretches to Help You Sleep Better

5 Simple Stretches to Relieve Lower Back Pain

Join our VIP Club and be the first to snag exclusive giveaways, awesome content, and unbeatable deals!

SIGN UP NOW

Tags: exercises for elderly, fitness tips, health and fitness, healthy sleep, heart health, meditation, mindfulness, Nutrition and Health, self awareness, Self confidence, self love, senior exercises, simple workout, stretching, wellness, workout, yoga
Previous
3 Quick Healthy Meals for Kids Who Compete in Sports
Next
Why Is Flag Football Beneficial to Your Health?

Related Articles

Play It Safe: Essential Tips for 'Flag Football' Warriors

Play It Safe: Essential Tips for 'Flag Football' Warriors

Elevate Your Game with Basketball Agility Ladder Drills

Elevate Your Game with Basketball Agility Ladder Drills

How Agility Ladder Drills Improve Basketball Agility

How Agility Ladder Drills Improve Basketball Agility

7  Fun Sports to Get Your Kids Moving!

7 Fun Sports to Get Your Kids Moving!

Leave a Comment

Your email address will not be published.

Tags

  • ab exercises
  • agility drills for basketball
  • agility drills for beginners
  • agility ladder
  • agility ladder benefits
  • agility ladder drills for kids
  • agility ladder equipment
  • agility ladder training
  • agility ladder training for basketball
  • agility ladder training for beginners
  • Agility training
  • agility training for beginners
  • badminton
  • Badminton benefits
  • badminton exercises
  • badminton for kids
  • badminton rackets
  • badminton tips
  • Bamboo steamer Recipes
  • Bamboo Steamers
  • basketball
  • basketball balls
  • basketball coach
  • basketball drills
  • basketball equipment
  • basketball for beginners
  • basketball training
  • basketball training for beginners
  • basketball training for kids
  • battle ropes
  • boxing
  • boxing gear
  • boxing gloves
  • boxing headgear
  • boxing training
  • butt workout
  • cardio
  • cardio training
  • cardio workout
  • children's activities
  • children's sports
  • compassion
  • crunches
  • Easy healthy recipes
  • easy sports for kids
  • exercises for elderly
  • family fitness
  • family sports
  • family workout
  • fitness
  • fitness tips
  • flag football
  • flag football coach
  • flag football equipment
  • flag football flags
  • flag football gear
  • flag football training
  • flag football youth
  • football coach
  • gratitude
  • gym workout
  • health and fitness
  • Healthy Cooking
  • Healthy Recipes
  • healthy recipes for kids
  • healthy sleep
  • healthy snacks for kids
  • Healthy steamed food
  • heart health
  • HIIT training
  • HIIT workout
  • hip mobility
  • home workout
  • internal external focus
  • kickboxing
  • kickboxing training
  • kids badminton rackets
  • kids basketball
  • kids flag football
  • kindness
  • leg exercise
  • meditation
  • Mike Tyson
  • mindfulness
  • mixed martial arts
  • mixed martial arts training
  • mma
  • muay thai
  • Nutrition and Health
  • plank
  • plank exercises
  • protective gear for kids sports
  • protective shorts
  • punching bag
  • running
  • safety gear
  • self awareness
  • Self confidence
  • self love
  • senior exercises
  • simple workout
  • sit ups
  • skateboard safety
  • skating safety gear
  • skiing safety gear
  • snowboard safety
  • snowboarding
  • sports to play with kids
  • stretching
  • swimming
  • swimming activity
  • swimming exercises
  • taekwondo
  • Weight loss recipes
  • wellness
  • welness
  • workout
  • yoga
  • youth sports

Instagram

About Our Shop

  • Shop Now
  • FAQ'S
  • Trained sports VIP Club
  • Trained Sports Blog

Customer Services

  • Privacy Policy
  • Guarantee
  • Shipping Policy
  • Terms of Service

SUBSCRIBE

Enter your email below to get 10% for the next purchase.

© Trained Sports 2024. All Rights are Reserved.
Payment options:
  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
Cart 0

Confirm your age

Are you 18 years old or older?

Come back when you're older

Sorry, the content of this store can't be seen by a younger audience. Come back when you're older.

Shopping Cart

Your cart is currently empty.
Add note for seller
Estimate shipping rates
Subtotal $0.00
View Cart