You spend one-third of your day at work, but that doesn’tmean you have to spend that time without exercise. Knowing a few simple tipswill help you fill your days with efficient exercise breaks that not only keepyou fit but relieve stress, too.
Anyone who has tried to start a new exercise routine knowsthat half the battle is just getting you to stick with it.Try these suggestionsto keep yourself on track:
- Let your first step be two minutes of walking. Get off thebus one stop earlier.
- Use small holes in your schedule- between meetings orappointments, for example – to stretch your limbs or do simple exercises.
- Join a gym. Working out after work gives you an excuse toleave the office at a reasonable hour.
- When traveling on business, consider staying in hotelsthat have gyms.
Peopleexercise regularly when reminded to do so. Maybe you need to find the rightreminder:
§ Wear a watch with beeper.
§ Write a reminder on your desk calendar.
§ Put a note to yourself in your in-basket.
§ Ask a co-worker to remind you at a certain time.
Thinkof your exercise time as a break from your workday, not as a chore. Thefollowing 5 exercises outline a simple routine that you can do at your desk to stretchout those stiff muscles:
ü Clock Stretch: This neck stretch is excellentfor relieving the day’s tensions. Imagine you are facing the hands of a hugeclock. Turn your head to the left to look at nine o’ clock then look to theright, to three o’clock. Look up to 12 o ‘clock and then down to six o’clock. Dothe movements slowly, feeling the stretch in your neck muscles.
ü Shoulder Shrugs: Hunch your shoulders, movingthem upwards. Then rotate them forwards, down, back, and up to your ears threetimes.
ü Apple Picker: Stretch your arms as though you were pickingapples from a tree. Stand or remain seated as you reach up with your left arm,then, with your right, stretching as far as you comfortably can.
ü Shoulder Stretch: While standing, reach behind you, graspingyour hands behind your back. With your hands joined, lift them up as far asthey will comfortably go. You should feel a stretch in the front of theshoulders.
ü Simple massage: With your fingertips, massagethe muscles between your shoulder blade and spine. Use firm, circularmovements, paying attention to any tenderness or knots you might, feel.
When doing any of these exercises, move only as far iscomfortable for you. Stop if you feel pin of great discomfort.
Any exercise counts. The benefits of simple routines, suchas stretching or taking short walks, will add up when they are done oftenthroughout the day.
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