How can busy people find time for exercise? Workout at work! Here are 14 ways to fit in some exercise without adding any more time to your “too busy” life.

14 Easy Ways To Workout At Work

by Craig Watkins

If you asked 10 people their main reason for not working out, 9 out of 10 of them would most likely say, “I’m way too busy to workout.”

This might be slightly exaggerated, but the world we live in today moves so fast and it is very easy to let all of the day’s responsibilities and obligations take over the things we want to or “should” do. Work, home family… the list can get pretty long.

Working out is no exception. Without regular exercise, our bodies can very easily become seething volcanoes just waiting to blow.

Following are 14 tips that will help you to sneak in small workouts without adding more time to your already too-busy day at the office!

#1 – Park further from the office and walk.

#2 – Ride a bike to work instead of driving if you have the option. Good for you, good for the environment!

#3 - If you use public transportation, get off a stop earlier and walk if you can.

#4 – Take something to your car before 5:00 just for the exercise!

#5 – Take a walk at lunch and eat a healthy meal at your desk.

#6 – Buy a hand gripper and use it while you are reading, waiting for files to download, etc. Using a hand gripper is a great workout for your forearms and better strengthens your hands to deal with repetitive motion like typing or clicking your mouse.

#7 – Keep small dumbbells or exercise bands in your desk drawer and do arm exercises with them throughout the day.

#8 – Take a break and stretch your muscles every hour or so.

#9 – Take the stairs instead of the elevator when possible.

#10 – If you carry a briefcase, keep a couple of heavy books inside. As you are walking in to work you will get an arm workout. Remember to switch arms.

#11 – Use your briefcase for some arm curls at your desk (when no none is looking!).

#12 - When sitting at your desk, occasionally lift your legs off the floor and hold them out straight for 15 seconds. This will activate your core muscles.

#13 – Tone up your butt by flexing for 20 pulses while sitting in your chair! Repeat this 4 or 5 times throughout the day.

#14 – Only fill your water bottle up half way at the water cooler. That way, you will have to get up and walk more often.

You have just read 14 easy (and inexpensive!) ways you can workout at work without adding a single minute to your day! You have to be there anyway, so why not make it worth your while and get the benefits of exercise at the same time!

No more “I’m way too busy to workout” excuses!

Craig Watkins is the owner and operator of FitnessForBusyBodies.com.

The routine includes tricep kickbacks, followed by bicep curls and tricep pressdowns, and ends by repeating the bicep curls.

This workout can be done 3 times a week with 3 sets and 15 repetitions for each exercise.

Have a sweet tooth but you are trying to watch your fat intake? Try this super-simple recipe for orange and peach sorbet!

Serves 1 – 75 calories

<0.5g fat
0mg sodium
16g carbs
2.5g fiber
14g sugars
1.5g protein

Ingredients:

2 servings (1/2 teaspoon) of Crystal Light Sunrise Classic Orange drink mix = 1 On The Go packet or 1/4 of 9-serving tub

1 cup peach slices (frozen or fresh)

Directions:

• Dissolve Crystal Light in 1/2 cup cold water and stir well
• If using frozen peaches, run them under cold water until they are slightly thawed to ease in blending
• Using a blender, puree peaches and Crystal Light mixture until they are just blended
• Pour into a dish, cover and place in freezer for several hours until nearly solid
• If frozen solid, or to eat the next day, thaw in microwave for 40 seconds or set out of freezer for 10 minutes before eating

Enjoy!

When it comes to healthy eating it is very easy find lot of nutritional supplements that promise to make you lose weight and burn fat with little to no effort. Diet programs and nutritional supplements online and on the shelves of supermarkets shout at you screaming “Buy me!”. The hard part is making sure that these various diet pills and fat burners will help you to eat fewer calories and lose weight.

An easier and more healthy option is to make sure your eating habits are healthy.

Almost everyone would like to eat in the healthiest way possible, but we all need a little help because it is impossible in today’s busy world for everyone to become a nutritional specialist. Most people can make small, easy adjustments to their eating habits and choices that can make a big difference in their health and the way they feel.

Following are 10 “Secrets” that can help you to start eating healthier today!

Secret #1

Mix it up! Be adventurous with foods that you know to be healthy and try some new foods or food combinations. For one thing, when you are trying something new, it is not likely that you will consume a massive serving when you are not sure how you are going to like something. You may also find some foods that you really like that you can eat on a regular basis. For example, if you discover you really kind of like fresh spinach, maybe you can start eating fresh spinach as a side dish with your meal instead of something less healthy.

Secret #2

Make your best effort to avoid processed and fatty foods, like most fast foods, when possible. If you have to have fast food, try the most healthy option available. You’ll feel better afterwards that you made an effort to eat healthy. This is especially important if you have a desk job and have to go out for your lunch frequently.

Secret #3

Research and learn new cooking techniques. If you usually deep fry, pop packaged foods into the microwave or just open a can of veggies when you are cooking, try to find better ways of cooking that will preserve the good qualities of your foods. Try steaming fresh vegetables or broiling or grilling meats to drain away fat.

Secret #4

Try to avoid overusing salt. The best way to do this is to get out of the habit of salting your food before tasting it. Most meals are already plenty salty. You do need some salt in your diet, but in most cases, there is already enough salt in your food after cooking.

Secret #5

Try going easy on the condiments too and try using fresh herbs in your recipes.

Secret #6

Sugar is another major problem in many people’s diet. Attempt to cut back on the goodies you consume. When possible, try using a natural sweetener like honey in your drinks and when cooking. Most soft drinks contain massive amounts of sugar. Go for the diet versions. Check the label on soft drinks to see how much sugar they contain and don’t forget, you are usually consuming more than one serving in a can or bottle.

Secret #7

Don’t forget to drink your milk, eat fresh vegetables and healthy grains like whole wheat bread! You know, the basics!

Secret #8

Try not to eat in a hurry. Take your time and chew your food and enjoy your meals. You will eat less. Pay close attention to what your body is telling you. If you’re full, stop eating. If you’re eating something you love but you’re full, save some of it for later. Also, make sure you are really hungry before eating and you aren’t just eating because it’s “time to eat”. Lastly, make sure you are not eating because you are stressed out.

Secret #9

Check the labels on the foods you buy and pay attention to the servings so you are not tricked into getting something that is not as healthy as you thought. These days, there is usually a more healthy alternative if you look.

Secret #10

As always, exercise! Wait, how is exercise an eating tip? It’s not exactly, but exercise will go a long way in making up for any shortcomings in your diet. You’ll feel a lot better too!

The secrets above are only a few of the things you can do to eat more healthy and have a more balanced life. If you give them a try and you fail, don’t worry about it. Just keep trying. Old habits die hard and it does take some time to form new ones. Remember that Rome wasn’t built in a day and keep in mind that gradual changes that you really care about are more likely to stick than drastic changes that you can’t sustain over time. Best of luck to you!

How many can you do? What kind of results have you had with Dive Bomber Push-Ups? Leave a comment and let us know what you think of this killer exercise!