Sunday, April 20, 2008

Your AT WORK Workout: Office Workout Made Easy

In Honor of Administrative Professionals Week

"I work in an office all day, and find it hard to find time for too much exercise."

Whether you work at home or in an office, exercise is essential to your success and takes a LOT less time than you realize.

As a work at home mom and entrepreneur, I know first hand how easy it is to quickly fall into a sedentary lifestyle. With innovations like e-mail, the web, and teleconferencing, work life has become so efficient that we barely need to get out of our chairs during the day.

The consequences may as seem obvious - the less you move the more weight you are likely to gain. However, did you stop to think that the quality of your work may suffer as well?

Studies prove that those who take the time to exercise during the workday feel more productive. They also experienced improved mood, a reduction in stress and an increase in energy.

Just take 5 to 10 minutes to exercise and you will be less likely to suffer bouts of afternoon fatigue - otherwise known as the "post-lunch dip". It's the paradox of exercise. To get energy you must to expend some.

Exercise and what you choose to Eat are two important elements for being fit. Unfortunately during the work day we either forget to eat, don’t have time to exercise or both. It is easy for us to become so focused on our work that we forget to take care of ourselves.

So this week, let's Do Something Different! In honor and appreciation of Administrative Professionals Week, pull out your daily planner and mark some time off during the work day for YOU.

At the very least, taking a 5-minute exercise break will energize, firm and tone your body without messing up your hair or makeup.

Your "AT WORK Workout"

Here is a quick exercise routine you can perform at work or in your home office. This full body resistance training routine will target all of your large muscle groups which in turn will supercharge your metabolism.

All you need is your own Body Weight- so very little space is required - and no more than 10-15 minutes. If you do not have this much time...I know you have at least 5 minutes - so break this workout down and perform it in 3-4 five minute intervals during the day.

1. Y-Squat

10-13 repetitions

2. Assisted Push Up
Perform against your desk for 10-12 repetitions

3. Reverse Lunge

6-8 repetitions each leg - alternate

4. Belly Blaster
10-12 repeitions

Depending on the time you have available, repeat this sequence of exercises up to four times in a row - completing exercise 1-4 before repeating. Allow very little to no rest between each exercise.

Be sure to drink plenty of water before, during and after your workout.

A fit body and mind can keep your quality of work and your business in peak condition. Paying attention to the wellness of your business is important but paying attention to the wellness of YOU is even more important.

For additional information about how to incorporate a variety of fun, fast, short burst workouts into your lifestyle, be sure to visit Fit Yummy Mummy.

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