8 Exercises You Can Do Daily (No Matter Where You Are)
November 14th, 2016 by Lauren Tharp
A lot of us either can’t afford to go to the gym, or don’t have time to. We’re busy at work or at home, and just can’t seem to get there. But that’s okay: you don’t have to.
Whether you’re at the office or at home, here are eight exercises you can do daily to improve your overall fitness and health.
1. Sit Up Straight
Good posture is important. It might feel uncomfortable at first, if you’re not used to it, but it’ll end up lowering your pain overall. It will also increase your resistance to pain in the long run. Goodbye, lower back pain!
Sitting up straight is a simple exercise that will help strengthen your core – which will help you more-successfully perform other exercises with ease.
2. Take the Stairs
If you have stairs at your office or apartment: take them! Forgo the elevator in favor of a quick cardio workout. Get your heart pumping!
3. Walk Around
Whether you’ve been stuck at your desk at work or stuck by your baby’s crib, it’s time to get up and walk around a bit. Your co-workers and/or the rest of your family will probably be happy to see you!
The Mayo Clinic has some advice for getting the most out of a quick walk around the house/office:
- Your head is up. You’re looking forward, not at the ground.
- Your neck, shoulders and back are relaxed, not stiffly upright.
- You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- You’re walking smoothly, rolling your foot from heel to toe.
4. Stand Up
Standing around isn’t exactly hardcore exercise, but it beats sitting down. Whereas sitting can lead to obesity, diabetes, and heart disease; standing helps expend calories. Plus, it’ll be a good chance to work on your standing posture!
Get up and dance whenever possible! Or, if you’re confined to your cubicle, don’t be afraid to have a little “spaz attack” while you’re sitting. Shimmy around in your chair and tap those feet! Anything to get you moving – even just a little bit.
Need a great workout playlist? We’ve made a list of 55 songs to get you moving!
6. Squeeze Your Butt
We’re not saying to reach behind you and give the ol’ glutes a squeeze with your hands (though you can do that too, if that’s your kink – we won’t judge). We’re talking about using your muscles to squeeze your butt. Hold those cheeks in for 10-15 seconds and then release. Repeat until your muscles tire out.
This is a great, easy, way to start toning your buttocks. Not only will you look fab in jeans, but having a more muscular butt will make sitting all day less painful overall.
7. Do Dumbbell Reps
If you’re allowed to, take a small dumbbell with you to work. Do a few reps in-between tasks.
Not allowed to have dumbbells on your desk? No problem. Use your stapler instead. It won’t have as much weight, but even going through the motions of the exercises is beneficial.
We’re not telling you to literally pray – though that might be a good idea too if you’ve got a boss who’s constantly on your case.
Hold your hands together in the “prayer” position. Then push your hands together with all of your might until you feel your muscles contract. Hold this position for ten seconds or more and then release.
So, with those eight exercises, you can work out your back, your legs, your butt, and your arms. With a little bit of cardio thrown in to get your heart rate up. Not bad!
Like those eight exercises? Want more? Let us know in the comments!