It’s no secret that we’re all trying to find clever ways to squeeze in a workout while we’re on the go near Marlton, Whiting, Somerset, and Howell. But, what if you spend all day sitting in front of your computer at a desk job?
Well, don’t fret; the state-licensed physical therapists at Trinity Rehab are here to fill you in on the new ways to stay fit at your desk job, most of which require no additional equipment at all.
Before long, you’ll transform your workspace into a place where you can burn a few calories and build up the strength to avoid an injury during your evening workout.
Buy a Balance Ball
Maintaining good posture is the key to keeping your core engaged throughout the day. However, your office chair doesn’t offer the stability challenge needed to test those abdominal muscles.
That’s why buying a balance ball is a surefire way to activate those trouble areas on your stomach and improve the strength of your core.
Not only will this gradually correct your posture, but you’ll also tone other areas of your body by constantly working to maintain your balance on the ball, rather than slumping over at your desk chair.
Whether you’re looking to fortify your glutes, legs, or abs, replacing your office chair with an exercise ball provides you with a simple change to your daily routine that will pay off in big ways.
Stand Up, Get Moving
For many people, the best way to counteract long periods of sitting is to head to the gym immediately after work. Unfortunately, a sedentary day requires more than just an hour of running on the treadmill or cycling on a stationary bike.
To make sure that you’re getting the right amount of aerobic exercise each day, get out of your chair regularly. If you find that you’re too easily distracted by your email to remember to move, set an alarm for every hour.
No matter if you take a stroll around your office, a walk around the block, or just visit the break room and have a conversation, you’ll stay fit by consistently taking small breaks.
As an added bonus, a quick walk can do wonders for your focus and can help you stay mentally alert during that 3:00PM slump.
Bring the Gym to Work
If you just can’t find the time to sneak in a short walk, keep some backup workout gear at your desk so that you can strengthen your body and maintain your mobility throughout the day.
For example, bring a pair of weights into work and store them in your closet or desk drawer. That way, you can do a few dumbbell curls while you’re reading through important documents. Alternatively, try using a looped resistance band that will help you exercise any part of your body.
Don’t have enough room for some extra equipment? No problem! There are lots of simple at-desk workouts that utilize your own body weight, like this Foot Alphabet challenge:
- Slip off your shoes or keep them on for some added resistance
- Sit up straight with both feet planted on the floor
- Raise one foot so that it’s parallel with the seat of your chair
- Engage your leg muscles and write the letters of the alphabet with your big toe
- Repeat this exercise with your other leg and perform this two to three times a day
Regardless if you’re a marathon runner or just want to strengthen up your leg muscles, this workout provides your feet and legs with a satisfying stretch and keeps your legs limber and ready for your after-work gym visit.
Watch Those Steps
Convenience is essential when it comes to your busy weekday schedule. Luckily, tacking your daily activity is as easy as purchasing a pedometer or using an activity monitor application on your smartphone.
With either of these options, you’ll be constantly reminded to aim for 6,000 to 10,000 steps per day. Sometimes, a simple visual reminder is all you need to remember to take a break and go for a walk around the parking lot.
On top of that, some applications even offer up alerts when you’ve reached a certain number of steps or if you haven’t moved in a while.
Schedule a Physical Therapy Appointment!
As another great way to stay fit at your desk job, scheduling routine appointments with the state-licensed Doctors of Physical Therapy at Trinity Rehab is a must.
Not only can our physical therapists help you avoid injury and preserve your mobility, but they can also provide patients near Marlton, Whiting, Somerset, and Howell with tips on how to remain active in the office.
Ready to learn more about how to prevent injuries and use your office space for physical activity? Feel free to schedule your free screening, make your first appointment, or contact us today!