Ten Simple Exercises To Do At The Workplace, Part 2

This is part 2 of a 2 part series. For part 1, you can go to this article.

Fitness is becoming more popular in the workplace! Whether you want to be bold and blunt about it or hide the fact you’re secretly burning calories beneath your desk is up to you. Here are 10 tools to make office exercise adaptable for you. Yesterday we mentioned 5 exercise pieces of equipment that can be taken to the office. Here are 5 more suggestions.

Kettlebells

Another piece of weight training equipment you can bring to the office is kettlebells. You have to swing the kettlebells for some exercises, so this is best done in an office with plenty of space.

A kettlebell can be purchased individually depending on how much you can lift, or you can invest in a complete set starting around 10 pounds and going up to 25 or more. Like dumbbells, kettlebells can be adjusted to the amount of weight you want to lift. As an example, let’s take a look at the Stamina 36-pound Adjustable Kettle Versa-Bell. There are six total weights on this cast-iron tool with steel plates, starting at 16 pounds and increasing in increments of four pounds up to 36 pounds. As your fitness level increases at work, you can adjust your equipment accordingly!

In a study reported in the Journal of Strength and Conditioning Research, workers who participated in kettlebell workouts improved both their physical abilities and their job satisfaction! Hence, it’s an exercise that feeds both your mind and body.

Mini Trampoline

Mini trampolines fit into any space – even cubicles and offices! With a mini trampoline, you can increase your heart rate and burn calories while having fun. It can cost anywhere from $40 to $400. The one you choose should fit your size, weight, and space. Read the dimensions and capabilities carefully.

You might want a mini trampoline with a stabilizing bar. When you’re worried about keeping your balance while jumping, you can use this bar. If your core is capable of jumping without holding on, get one you can remove. Several rebounders (also called mini trampolines) come with resistance bands for toning your arms as you jump. It is not uncommon for some people to jump while lifting small hand weights.

Treadmill Desk

Manufactured treadmill desks are becoming more and more popular. Several people made their own before they were available – a way to work on the treadmill while using a desk. This type of contraption isn’t for people who run at speeds of 5 or higher. The average user of a treadmill desk like the TrekDesk Treadmill Desk goes only 1 mph. As a result, they walk all day without breaking a sweat. Drinking coffee or water, speaking on the phone, and typing and working are all possible without feeling out of breath.

You can find these desks that fit right over your treadmill, but you can also get stationary bike desks if you’d rather use a stationary bike than a treadmill. A good example of this is the FitDesk Semi-Recumbent Pedal Desk. You can use a laptop on this desk while exercising, but it isn’t as big as TrekDesk. As the TrekDesk is only a desk, you have to buy your own treadmill – with the FitDesk, the bike and desk come as a set, so you don’t need to buy either separately.

Pedaling System

The pedaling exerciser may be the best option if you want the benefits of biking but without the space hog that a recumbent bike can be. Only the pedals are included here – and they fit discreetly under your desk so you can get a good workout while you work! As you gain strength and fitness, you will be able to keep pushing yourself to reach higher levels of health and endurance as your legs become stronger.

Chin Up Bar

Some people may want a chin-up bar at their office. Other people wouldn’t think of doing it. It fits right on the door and lets you work on your upper body strength all day. The Iron Gym Total Upper Body Workout Bar is an excellent example. Besides chin-ups, you can also do pull-ups, push-ups, dips, and crunches with this equipment. You don’t have to install this, either. It simply attaches to the doorway and holds in place. During a workout, you can grip it differently according to your preferences. For push-ups and dips, place it on the floor. As a multi-tool, it lets you get a good deal of exercise. This tool is so small that it can be stored in any cubicle or office.

Conclusion

A typical day at work involves you being too tired to add any movement to your day when you get home. This is something you need to correct. Taking care of your mind without taking care of your body isn’t acceptable.

Don’t forget to exercise during the workday. Instead of sending an email, walk to deliver a message. It is best to park far from the building on sunny days and take the stairs instead of the elevator. Find out if your boss has implemented or is willing to implement a health and fitness program at the office. Stress the importance of exercise in increasing productivity and job satisfaction.

Even if your boss is against exercise, you retain control over your own health by bringing small, easy-to-store exercise equipment to work.