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3 Effective Ways to Exercise on the Clock

By Genevieve Cunningham

Working is an important and necessary part of life. While many enjoy their job, there’s no denying that it sometimes gets in the way of other things that we’d like to do. When work is too busy, other parts of life suffer … such as our workout routine and overall health. If you find yourself on the clock often and your health is suffering as a result, take a look at these quick and easy exercises that can be completed at the office without any disruption to your day.

Bicep Curls With Office Items

The bicep is the big muscle located on the front of your upper arm. This muscle is used all day every day, especially for lifting. In order to keep it strong, it needs to be exercised. This can be done easily at work, as the range of motion needed is very small. Grab an office item -- a bottle of water, a stapler, a paper weight -- and hold it one hand. Hold your arm straight down in front of you with your palm facing forward. Then lift the item toward your shoulder, bending your arm at the elbow. Slowly lower again, and then repeat. You can do a set of 10 or more in a very short amount of time, and this can be repeated throughout the day. Before you know it, your arms will be buff and stronger than ever.

Squats and Lunges

Squats and lunges are so challenging, and yet they can be done absolutely anywhere. As long as you have a little bit of space, you can practice these two moves. When you get a break at the office, do a quick set of 10 squats followed by a quick set of 10 lunges. You might be surprised at how quickly this causes the legs to burn and how much it works the lower half of the body. If you do this every day, you’ll probably notice increased strength and definition in the upper thigh and derriere.

Lunch Yoga

Some people only imagine that yoga can be done in a studio with mats, low lights, and slow music. But that is just not the case. A great time to do a quick yoga session is at lunch in your office. When lunchtime rolls around, eat your food and then close the office door. Pull up a 10-15 minute yoga video on YouTube, push back the chairs, and get your zen on. This will improve your overall physical health, but perhaps the biggest benefit is the mental clarity and emotional stability that it may bring to your workday.

Staying in shape can be difficult, especially if you spend a lot of time working. But if this is you, there are some things that you can do on the clock that won’t disrupt your workday, but will absolutely improve your health. Use these tips to keep your body in shape and feel like your best self both on the clock and off.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Van Nuys, Calif.

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