We don’t all have time to spend hours in the gym each week or equipment at home, but there are a number of exercises that can be done anywhere that don’t require any equipment. Try them at home or at the office during your break. The wall sit exercise can be done just about anywhere, even if you’re alone in the elevator and heading to a top floor. Slide your back down the wall until your thighs are parallel with your hips. Keeping your knees above your ankles and your back straight. Hold the position for sixty seconds.
Squats can be done while cooking dinner for the family or next to your desk after sitting for extended periods. Stand with your feet apart, bend your knees keeping your hips in line with your feet and your back straight. Step ups are easy to do and if you have a flight of stairs at home, at the office or even in the park, you have an opportunity to do these easy exercises. Step onto the step with your right foot, push up with your right leg and bring your left foot onto the step, then step down with your right foot and bring your left foot back down to where you started. Alternate feet to get the full benefit. Calf raises can be done anywhere, while stretching after sitting at your desk for extended periods, while waiting for the bus or even while standing in a queue.
Keeping your knees straight and feet planted firmly on the ground, lift yourself up, keeping your knees straight and lifting your heels off the ground. Arm circles are a great exercise and a great way to just stretch out those arms after sitting doing repetitive work for extended periods. In a standing or sitting position extend your arms out straight to your sides. Move your arms, keeping them straight in a clockwise motion, making the circle bigger as you go, then reduce it back to a smaller circle before changing to an anti-clockwise position and starting again. If you have space lie on your back with your knees lifted and your feet off the ground, move your legs as though you are riding a bicycle. This is a great workout for both your legs and tummy.
The crunch sit up can be done right next to your desk or in your living room, anywhere where you can lie down. It is important this exercise is done correctly. Lie on your back with your feet planted firmly on the ground and your knees bent. Using your abdominal muscles pull your upper body off the floor and then lower yourself again. The jump and reach exercise is also a wonderful stretching workout. Keeping your feet parallel, bend your knees pulling your arms behind you.
As you swing your arms forward, jump into the air raising your hands over your head. Stand with your feet apart and your back pressed against a wall. Bend your elbows keeping your palms facing forward. Slide your arms up over your head keeping your palms facing forward and then bring them back down again. Sit on the floor with your knees bent, lift your heels off the ground, working those tummy muscles. Your arms should be straight out in front of you palms touching, slowly rotate your arms and body to the right, hold for a few seconds and come back to the center position before rotating to the left.
Just because you are stuck in the office or away on a trip doesn’t mean you can’t get some workouts in. Doing just a few of these exercises will help get your heart rate up and keep you feeling good.