6 Office Exercises For Instant Energy
If you're ready for a nap by midafternoon, you're not alone. Half of all women report the energy drain that descends after lunch. Next time, try a quick, easy workout instead of coffee.
"Exercise gives you instant pep with no post-caffeine or sugar crash," says Kelli Calabrese, personal trainer and American Council on Exercise spokesperson. Increased bloodflow also helps clear your head, and the release of pleasure chemicals such as serotonin improves your mood.
Calabrese designed the following mini-workouts to be quick and office-friendly. Do at least one move from each category.
Do one of the following aerobic activities for 1 to 3 minutes:
Stairs. If you're lucky enough to have them in your office, use them—they'll get your heart pumping. Race up them as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.
Jump rope. You don't need the real thing. Close your office door or find a private corner, and try these different jumps for 15 seconds each: Begin with standard jumps, then quick skips (like boxers do), next do the twist, then jump side to side, and finish with jumping around the four corners of an imaginary box. Repeat if you have time.
Chair aerobics. If you can't get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you're worried about disturbing coworkers.) For a real heart pumper, try punching and jogging at the same time.
MORE:How (And Why) To Nap At Work
Sit-and-pulse Stand up from your chair, with feet about shoulder-width apart. Keeping your back straight, bend at your knees and hips as though you are sitting down. Don't let your knees move forward beyond your toes. Stop shy of touching your chair, and stand back up. Do this four times. Then squat and hold in the down position. Pulse (going up and down in a short range of motion) three times, then stand back up. Do this six times.
Push-and-lift Stand with feet about hip-width apart, knees slightly bent.
B. Next, place your hands on your lower back just above your hips, fingers pointing down. Gently press your hands into your back, pull your shoulders back and down, and lift your chest, keeping your head level. Hold for 15 seconds.
Video: Exercises you can do in the Office Between Work Meetings
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