The executive workout

Posted in Fitness

The executive workout

Research has been showing the harms of sitting for long periods of time and the hours you spent at your desk are now being seen as equivalents of the health harms of smoking cigarettes. So if it is really true that “sitting is the new smoking” there are steps you need to take to make sure you avoid the harm associated with a sedentary lifestyle.
From the time you are driving to work, or sitting on transportation, staying at your chair in the office or sitting on your couch when you relax after work, sitting is taking up most of our daytime and it’s having really adverse effects on our health.

Desk break exercises:

Stand up from your desk and squat. Repeat 5 – 10 times.
Rotate pelvis from right to left and back looking over your shoulders. Repeat 5 – 10 times.
Stretch your arms and bend forward (touch your toes) and back (aim for the celling). Repeat 5-10 times.

Break time suggestions:

Use the stairs (sprint upwards)
Take a stroll around the office at lunch time
Go to your club for a speedy workout

Outside the office:

This is a fast-paced and quick workout for those who have little time to waste. A two-circuit routine with six exercises each. Do the first workout twice, 30” per exercise and no resting period. Upon finishing the first circuit, stop and recover for 1 minute and then start over. For the second set, keep the same system. Overall you’ll get about 25 minutes of exercise that keep you energised and healthy.

Circtuit 1

1 DUrchgang

Circuit 2

2 Durchgang

Posted in Fitness