IIf you work behind a computer all day, whether in an office or at home, you almost certainly spend too much time sitting. know You should stretch your legs at least every hour as a sedentary lifestyle connected to everything from high blood pressure to cancer, but even that is a battle. And if you take on the challenge, it is only to go to the toilet, get a cup of coffee or find some cookies.
I’m not judging you. This is my life, too. I work out most mornings, but then I slump for eight or nine hours. I need to run, I tell myself, but even with a decent lunch break it’s hard to squeeze one in, when you add showering and changing. So I sit there, my joints stiff, and simmer in my own frustration.
There is another way, though. Even if you can’t squeeze a full workout into your 9-to-5 job, you can probably still eat a few “exercise snacks”—enough to get your muscles moving and your heart rate racing.
We have put together a menu using Sarah Aaronsa personal trainer and fitness instructor based in Crystal Palace, South London. None of her suggestions require any special equipment, and we’ve highlighted the ones that are least likely to get stares from your colleagues if you try them in the office.
Aarons has broken the exercises down to target the lower body (legs and glutes), upper body (shoulders, chest, arms), core (everything in between), and cardio (heart and lungs). The lines are a little blurry, since many of the exercises work more than one area and almost anything can be cardio if you do it fast enough – but if you cover all four bases, you’ll end up with a solid all-body workout.
Try to eat as many “snacks” as possible throughout the day. The suggestions below should each take two or three minutes. If you’re taking a longer break, combine two, three, or even four snacks. Variety is key: don’t just work one area of your body at a time, or repeat the same handful of exercises over and over again. And consider the options below as a starting point. There’s a lot more you can do at work or at home with little or no equipment.
Maybe you should rethink your wardrobe. As these photos show, it’s possible to enjoy a workout snack while wearing a traditional office outfit. But it’s a lot easier if you dress for the occasion.
First snack of the day: 2-3 minutes of cardio
Try to do two or three exercises, with short breaks in between. betweenThe goal is to get your heart and lungs working, so don’t be afraid to push yourself a little.
Most office friendly: Stair climbing/walking
“Stairs are a great way to add intensity to a workout,” says Aarons, who teaches outdoor classes on the long stone steps of Crystal Palace Park. For an indoor version, simply run or walk up the stairs at work or home as quickly as you safely can, perhaps by Sylvester Stallone on Philadelphia’s “Rocky Steps”. Once you reach the top, walk carefully down and repeat.
Jumping with jacks
Stand with your feet together and your arms at your sides. Jump your feet wide apart, raising your arms above your head, keeping them straight. Quickly jump your feet back together and lower your arms. Repeat.
For a slower, lower-impact version, step your feet out to the side one at a time, instead of jumping over them, while simultaneously raising your arms up.
Burpees
Start with your feet hip-width apart, squat down and place your hands on the floor in front of you. Jump your feet back into a “high plank” position so that your body forms a straight line from your shoulders, through your hips and knees, to your feet (see core section below for more details). Then immediately jump your feet back toward your hands. Jump up as quickly and dramatically as possible. Squat back down to repeat.
To make it less intense, you can simply stand up at the end of each burpee instead of jumping. You can also step your feet back in and out of the plank instead of jumping over them.
Jump squat
Start with a standard squat (see lower body below), with your arms at your sides. Jump up and fully extend your legs. Land softly on bent knees, go straight into another squat and repeat.
Mountain climbers
Start in a high plank position (see core (section) and bring one knee to your chest as quickly as possible, then the other, as if you were running.
Plank jack
From a high plank, jump both feet apart, then back together. Repeat.
Second snack: 2-3 minutes lower body
Again, choose two or three exercises. Start with everything slow so you can focus on the correct movement. For anything other than cardio, control is usually more important than speed. Your muscles are getting a workout whether they are moving you or just holding you up.
Standard squat
“Squats are a great all-around lower-body exercise,” says Aarons. “Although they can seem intimidating, they’re very accessible.” This basic version is your gateway to dozens of variations.
Stand with your feet parallel, hip-width apart, and lower your buttocks as far toward the floor as you can, keeping most of your weight on your midfoot and heels rather than your toes. Your chest should be upright rather than hunched forward. It helps to look straight ahead rather than down. You can cross your arms over your chest, or clasp your hands together, or extend your arms out in front of you, sleepwalking style…but don’t rest them on your thighs. Come back up and repeat. Or stay down for a squat hold.
Split squat
Start with your feet parallel and hip-width apart, then take a big step back, resisting the natural tendency to let your foot drift toward the center of your body. Keeping your torso and chest upright and looking forward, lower yourself as far as you comfortably can, then come back up. Repeat. To make this more challenging, place your back foot on a step, or a low chair (not the kind with wheels), or a box of printer paper.
Mmost office friendly: Wall sitting
Stand with your back against a wall, feet hip-width apart, and bend your knees until your thighs are parallel to the floor. Keep your back, head, and buttocks against the wall and avoid resting your hands or arms on your thighs. Hold the pose for as long as you can. Even 30 seconds will feel like an accomplishment.
Glute bridge
Lie on your back, bend your knees and place your feet flat on the floor, hip-width apart and as close to your buttocks as possible. Your arms should hang alongside your body, palms down.
Contract your waist muscles by pulling your belly button toward your spine. This is known as contracting your core.
Squeeze your glutes and push through your heels to lift your hips off the ground. Try not to tense or pull your shoulders forward. Keep lifting until your body forms a straight line from your shoulders to your hips to your knees. Hold for a second or two, then gently roll your back and buttocks down. Repeat.
Third snack: 2-3 minutes upper body
Again, choose two or three exercises. Yes, even push-ups!
Basic push-up
“A lot of people tell me they can’t do a push-up,” Aarons says. “You can. You just might have to modify it so you’re not pushing your entire body weight.”
For the unchanged form, start in a high plank position (see core (if needed). Spread your elbows slightly and slowly lower your body until your chest almost touches the floor, then lift it back up. Try to keep your core tight and avoid slouching or lifting your butt too high. Repeat.
To make it a little easier, start in a high plank again, but lower your knees before starting the movement; this is known as a knees-down pushup. To make it even easier, start on your hands and knees and keep your butt up as you move your upper body; this is a box press.
Once you’ve mastered the basic form, you can make it harder with a decline push-up, where you keep your feet elevated, for example on a low table or a box of printer paper.
Triceps dips
Find a desk or chair that doesn’t swivel and sit on the edge, with your hands next to your thighs, gripping the front of the chair. Your elbows and upper arms should stay close to your body instead of splayed out. Place your feet a step or two apart, so that your butt is just off the edge.
Brace your core and bend your elbows to lower your body, keeping them pointed straight back.
Lower yourself until your elbows form a right angle. Push yourself back up to your starting position and repeat.
Most office friendly: Shoulder circles
Stand up straight, arms up along your body like the wings of an airplane, palms down. Draw small circles with your hands, first in one direction for 20-30 seconds, then in the other, moving your shoulders as little as possible. It starts off easy, but towards the end your upper arms will burn.
Fourth snack: 2-3 minutes core
Choose two or three exercises.
Single leg deadlift
If you do yoga, you’ll recognize this as a version of warrior three. Start with your feet hip-width apart and shift your weight onto one leg, keeping a slight bend in that knee. Brace your core and begin to hinge forward at the hips, extending your raised leg straight out behind you and bringing your arms toward the floor. Hinge as far forward as you can, keeping your leg in line with your spine so that there’s a straight line from your shoulders through your buttocks to your heel. (When viewed from the side, you should look like a capital T.) To help balance yourself, keep your gaze focused on a single spot on the floor. Return to the starting position, switch legs, and repeat. Don’t be surprised if one side feels wobblier than the other.
High shelf
Get on all fours, with your hands directly under your shoulders and your knees under your hips. Keep your arms straight and step your feet back. Brace your core and keep your butt down so that your body forms a straight line from your shoulders to your hips to your knees to your heels. If you have a more experienced friend, have him or her tell you if your butt has risen. Hold this for as long as you can. A minute is a good amount of time if you are just starting out.
If this is all too much for you (and it may be), bend your knees so that they take some of the weight.
Low shelf
This exercise is similar to a high plank, but your forearms rest on the floor instead of just your hands.
Mmost office friendly: One-leg stand
Stand up straight, lift one leg in front of you (ideally straight), as high as you can. Hold for as long as possible. To keep your balance, keep your gaze focused on one point.