Zen Workouts for Home and Office - 4 Exercises You Can Do Anywhere!
We all know that it’s important to exercise, but somehow it drops to the bottom of our to-do lists. But here’s a newsflash: You don’t need a gym membership or a fancy stationary bike to stay fit. You just need a little motivation.
Studies show sedentary lifestyles are a threat to good health. Inactivity is linked to obesity, type 2 diabetes, and an increased chance of early death.[i] Sedentary behavior is also significantly associated with an increased risk of dementia.[ii]
Enough said? We agree! That’s why we’ve gathered some do-anywhere exercises and tips that you can plug into your day, be it at home or in the office.
Desk Jockeys, Listen Up!
If you don’t have a stand-up desk yet, why not? Also, some folks swear by residence balls for sitting, as they help with balance and core. And phone calls are an excellent excuse to get up and walk around. It’s also a great idea to set a reminder on your phone to get up and move every half-hour or so. Lunchtime walks are wonderful respites for a busy day, too. Your body and brain will thank you!
Home Sweet Active Home
We’ll get into specific exercises for home and office later in the article. But for now, let’s dive into ways to sneak more movement into everyday life. Instead of jumping into the car to buy that gallon of milk at the corner store, try walking or biking. Outdoor chores like mowing the lawn or gardening can also keep inactivity at bay. Indoor chores like gathering laundry and cleaning the kitchen are also opportunities for physical activity. Remember, it all adds up!
Four Exercises You Can Do Anywhere
1. Stair Climbing
Most folks have access to stairs, whether it’s at home or in the office. Set a timer for as many minutes as you have and take to the stairs. If you don't mind getting sweaty, run up and down as fast as you're able. If not, you can still get your heart rate up by walking quickly up and down the stairs. Score bonus points if you take them two at a time!
2. Chair Squat
Our friends at Healthline offer this leg and core strengthening move that can be executed anywhere. Stand in front of the chair with your feet shoulder-width apart; toes pointed slightly out. Hinging at your hips and bending your knees, lower back, and down until your bottom touches the chair, allowing your arms to extend out in front of you. Push up through your heels and return to the starting position.
3. Wall Sit
Everyone's got a wall! This simple yet challenging move will boost your strength and endurance. Stand with your back against the wall, then slide your back down the wall while bending your knees. Stop when your thighs are parallel to the floor and hold for 30 to 60 seconds. As you advance, try holding your arms out in front of you for an added challenge.
Yep, you knew this one was coming! It's a tried-and-true exercise, and for good reason. Pushups work your pecs, triceps, deltoids, and more. Just starting out? Opt for a bent knee pushup, and then progress to a standard pushup. Start in a plank position, maintaining a straight line from your head to your knees. Then bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle and push back up.
Body Weight for the Win!
Notice some similarities about these moves? That’s right, they all involve body weight. Not a barbell or machine to be found. Bodyweight exercises will make your home and office workouts challenging, whether you are a newbie or Dwyane Johnson. But if you want a little more, you can buy inexpensive exercise tools, such as resistance bands. Visit the American Council on Exercise website for more tips.
How to support active joints and muscles
So, you’ve committed to a more active lifestyle. Good on you! How about supporting those hard-working joints and muscles? Consider taking an AVA-Certified Vegan supplement to help with occasional joint discomfort and stiffness.
Zenwise® offers a premium formula called Vegan Joint Support. Featuring non-shellfish-derived GreenGrown Glucosamine HCI, turmeric extract, and a Proprietary Joint Health Blend, this daily supplement provides hip and joint support and addresses occasional joint discomfort.† What’s more, it also supports muscle function and helps maintain strong bones.†
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And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!
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†These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.