If you’re like me, you probably spend most of your day inside and around the office. Spending most of your time at your desk you are typically inactive by staying in a sedentary position for most of the day. Part of the reason people don’t go to the gym or get any exercise at all throughout the day is because they don’t expose themselves to a healthy environment.
What you can do to create your office environment into a more fitness friendly zone by transforming it into a mini-gym, and no, I don’t recommend putting squat racks or heavy plates around the cubicle but what you can do is bring in a few pieces of equipment that is inexpensive and can easily be stored under your desk or in your cabinets around the office.
Luckily for my company, we’ve moved a lot of our files to the “cloud” and everything is archived on the cloud. So pulling up documents and files is much easier and has saved us from constantly printing. With the amount of documents we don’t have to print. The less cupboard space is being used. So we’ve used those empty cupboards to store our fitness equipment.
Here are my top 5 inexpensive pieces of office workout equipment.
Yoga Mat- As nice as your office floor may appear, you have to remember that most of your co-workers are walking on the same floor with the same shoes that they walked on the dirty outdoor sidewalks and pavement on. Not only is it sanitary but the yoga mat can provide support for doing exercises such as the plank, push ups or even basic crunches.
Stability Ball– This is a great piece of equipment as you can do a variety of exercises on the ball.
Pictured below you can do crunches to push ups to hamstring curls. You can even replace your chair for a stability ball. When you sit in your chair you tend to slouch down or lean forward. With the stability ball you’ll have to take a more balanced approach to sitting at your desk.
Resistance Bands- Bands nowadays come in all different sizes and resistance levels. What I recommend is to test a few of them out before you buy them. That way you can guage which levels of resistance works for you. What’s great about these bands is that you can target specific muscle areas such as bicep curls, side shoulder raises, and back rows.
Mini Medicine Ball- Like resistance bands these also come in different weights and sizes. For the office I’d recommend a 5Lb mini medicine ball. You can do a variety of isolation and compound exercises with the medicine ball. Since your sitting down most of the day try strengthening your legs with a variety of lunges. Ladies these are great for your butt!!!! You can also work your obliques or what some people call “office muffin tops” with 45 degree twists.
Balance disks- This is great to work on your core balance, I recommend doing these in running shoes or barefoot. If your job requires you to be on the phone most of the day you can try standing on these disks through the duration of your call to practice your balance and strengthen your core you can even get even more advanced by standing on one foot. You can do upper body exercises with push ups on a pair of balance disks to work on your shoulder stability and strengthen your chest and abdominals as well.
Over the next few weeks I’ll be putting together a video series of exercises around the office using these pieces of equipment.
Shop around for these pieces. Like I said they are very inexpensive and can be easily stored under your desk, and it’ll make your office environment more fun when everybody is getting in shape.