The Easiest Way to Work Out At Work

Ideally, I would love to go for a jog after work, and while living in Florida has many year round benefits, my after work jogging plans are usually foiled by this:

Rainy Florida

 And while I love me a good rain storm, it really cuts into my work out time. Studies have shown us that exercise leads to improved cardiovascular health, lower blood pressure, healthy weight and improved metabolism. More than that, it improves our mood and our sense of well-being. Sitting all day long is especially harmful because it leaves your large muscles sitting idle; and the less we move our big muscles, the slower our metabolism becomes.

A great way to prevent idle muscles is to move throughout the day. In my office, my team does this by committing to two mini workouts each hour. This is our list:

  • 10 push ups
  • 1 minute plank
  • 30 second side plank (once on each side)
  • 1 minute straight leg extensions while seated
  • 20 chair dips
  • 20 squats
  • Run in place for 1 minute
  • 1 minute wall sit

We select two options from the list and do them at the start of each hour. I've found that the mini workouts not only improve my energy throughout the day, but also break up the monotony of sitting at a desk for 8 hours. Initially the hourly work outs weren't embraced by everyone, but slowly we got many of our coworkers interested in the idea and on board (no more sideways glances at my wall sits). Setting a committed example is a great way to encourage wellness among your peers.

What are your favorite fitness routines?


Dr. Pragati Gusmano (@DoctorPragati) is a naturopathic doctor who believes that a happy + healthy life is the best medicine. You can read more on her blog, Simple Medicine.

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