We need to be leaders, visionaries, innovators, creative geniuses, entrepreneurs and employee-preneurs, and get it all done with a smile while putting in long hours at the office. But how do you muster up all the necessary energy to be so fabulous when you sit at a desk hour after hour, often bogged down by meetings and paperwork, or worse, sitting in front of a computer screen?
Exercise is the key, and by getting the blood pumping and pushing all those positive endorphins to the brain, you will literally turn your body engine over as if you had another eight hours sleep, refreshed and rebooted. It’s vital to your success and health, but the thing is: It needs to happen in the middle of the day, when you need it most.
Here is how you squeeze some exercise in to the middle of your work day without skipping a beat.
1. Work the core. Sit up straight at your desk engaging your core muscles. If your upper and lower abs are working, it’s like doing light crunches as opposed to sitting hunched over, where no muscles are engaged and they are literally like Jell-O.
2. Fire up the glutes. While up and straight, squeeze your glute muscles, pulsing up and down in your seat. These are mini-squats in your chair. Do three reps of 10 each. You should feel the burn. Alternate your glute squeeze, one side and then the next, rapid-fire for two minutes straight.
3. Tone calves. Work your calf muscles by toggling your feet back and forth (up on your toes and then in a flex), in sync. Put emphasis on the stretch forward and back, feel the muscles on the backs of your legs push and pull. Do three reps of 10.
4. Strengthen arms & chest. If you have a chair with arms, lift your body up doing arm push-ups and hold your body weight up just 2 inches from the chair for 10 to 20 seconds before releasing. You can also pulse in place doing three reps of 10. This is great for the lateral muscles in your arms. Stand about 3 feet from a wall, facing the wall, and place your hands on the wall shoulder width apart, chest high. Lean forward and do pushups off the wall, three reps of 10.
5. Take a walk. Leave your desk and go for a brisk 10-minute walk anywhere you feel comfortable. This could be up and down a set of stairs in your building or around the block. As long as the walk is brisk and your heart rate goes up, you’ve achieved the goal.
6. Quick cardio. If you have an office or can hop into a private conference room, just 60 seconds of jumping jacks will do wonders for your heart and brain. If you have a private space, do five to 10 push-ups, or hold a plank for 10 to 20 seconds. This will strengthen your core, improve your overall strength and speed up your heart rate.
Do any one of the above, or a combination of any of them, each day and you will notice a difference in your attitude, performance and overall strength.
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