At the average desk job, sitting is an issue. Sitting for hours a day not only decreases your metabolic rate but also increases your risks for diseases.
When your Apple Watch or FitBit tells you it's time to get up, try some of these easy exercises to get your heart rate up for even just a few minutes.
1. Position your hands on the edge of a chair or bench with your palm down and fingers pointing towards your body.
2. Bend your knees into a sitting position (to challenge, straighten them out in front of you).
3. Bend at the elbows, lowering your body to the floor and then push-up. Repeat 15-20 reps.
Tip: Keep your body as close to the chair as possible.
1. Grab 1 or 2 items to serve as weights. Try paper weights, water bottles, etc.
2. Bend your arms, keeping your elbows close to the body.
3. Bring your forearms up towards your shoulders.
4. Complete 15-20 reps.
Jogging/Jumprope in Place:
1. Stand up in an open spot.
2. Jog in place, kicking your feet back slightly. To jumprope, jump straight up with tiny jumps.
4. Keep your arms bent at your sides for jogging and move them in a rope position for jump rope.
5. Set a timer for 1 minute and repeat several times throughout the day.
1. Put your hands on the stairs, bench or floor in front of you.
2. Get into a plank position, keeping your back flat. If you are not proficient at pushups, stay on your knees.
3. Lower yourself down to the floor/object by bending at the elbows and then push back up.
4. Perform 15-20 reps.
Leg Lifts (Side):
1. Stand behind a chair, holding lightly to the top for balance
2. Lift your leg quickly out to the side and bring it back down, keeping your core and balanced leg tight.
3. Repeat 15-20 times then switch legs.
*all images linked directly.