Fitting in time to exercise on top of an already busy and hectic work schedule can feel almost impossible at times. After a long day or night of being on your feet taking care of clients, lifting weights or having an intense cardio session may not sound like the most appealing of ideas. However, besides the obvious health and fitness perks that exercise can bring, fitting in some fitness may help you on the job more than you realize. In honor of the upcoming National Women’s Health & Fitness Day, we’re giving you some ideas for quick ten-minute exercises that you can fit into any busy day!
Do you have a coworker or colleague who is in love with physical fitness? Do you also find yourself taking the stairs more or hiding what might be unhealthy food when they’re around? Don’t feel bad, we have one of those here in the office too. Her name is Sarah Hoffman, and not only is she a wiz at credentialing our travel nurses, but she’s actually a Certified Personal Trainer through ISSA with a specialization in kettlebell training! For short I will simply refer to her as our resident fitness guru. She can often be seen breaking up her day at the office with some hallway yoga, laps on the stairwell, and stretching on the exercise ball she uses in place of a chair. The worst part is, you can’t even dislike her for it because she’s so amazingly nice. Instead, you find yourself just being impressed, and possibly even asking her for advice. Luckily for us, she loves offering tips, and she’s even put together three ten-minute workouts for you to try as well!
While you may think that long workouts at the gym are the only way to get fit, that’s really not the case. “It’s okay for exercise to be cumulative!” Sarah says. If 30-60-minute workout sessions don’t fit into your daily grind, there are still ways to burn calories and fit in some fitness. According to Sarah, these workouts may be short, but they’re effective! “They’ll help build strength and muscle, which in turn will lead you to burn more calories in general,” she says. The best part—no equipment necessary! For the moves that may be unfamiliar, click the link to see a helpful how-to guide.
Do 10 repetitions of the following:
Complete 5 rounds of each.
Rest in between rounds for up to 1 minute.
Set a timer (or watch a clock) for 30 seconds of work and 15 seconds of rest.
- Exercise 1 – Alternating reverse lunges
- Exercise 2 – Hollow body hold
- Exercise 3 – Burpees
- Exercise 4 – Forearm plank
- Exercise 5 – Shoulder push ups
- Exercise 6 – Jump side to side
Complete 2-3 rounds.
Complete 5 rounds in this order:
1st round – 10 reps of each exercise
2nd round – 8 reps
3rd round – 6 reps
4th round – 4 reps
5th round – 2 reps
- Side lunge to right
- Side lunge to left
- Tricep push ups
- High knees
- Single leg bridge right
- Single leg bridge left
- Leg lowers
If you’re REALLY feeling motivated, repeat the rounds in reverse!
For the rest of those in-between times, Sarah has some simple tips to burn a few extra calories daily:
- Skip the elevator and take the stairs whenever possible!
- Park farther away from your destination to get some extra steps in.
- Every time you pull out your cell phone for recreational use, pick a simple exercise to do, such as squats, lunges, or jumping jacks.
- Tell some jokes—laughing can burn a few extra calories!
- If you have a job where you’re more sedentary, make it a point to get up and walk around every hour. You could even have a contest with your co-workers!
- If you have kids, get up and play with them! It’s great to run around with them on the playground—things to climb, bars to try some pull-ups on, the list goes on!
While burning calories is nice, strengthening your muscles will, in turn, aide you with your everyday job tasks, which is an even better perk. If you’re a nurse, aide, or caregiver, having stronger back and leg muscles can help avoid common workplace injuries that can result from moving, lifting, or transferring patients.
For additional tips, refer to our blog “Ergonomics in Healthcare – Tips to Prevent Workplace Injuries!”
Ultimately, fitting in some physical fitness to your everyday life can benefit you in a multitude of ways. It doesn’t have to be complicated, and it doesn’t have to be long…it just has to work! Try out the tips from our resident fitness guru, and see how they make a difference in your life! And for our female readers out there, Wednesday September 27th is National Women’s Health and Fitness Day! What a better time to start?
Do you have additional tips to offer for fitting fitness into your busy life? Do you want to tell us how these tips have worked for you? Comment below—we’d love to hear from you!
Author: Michelle Adams
Harmony is founded with a single focus in mind: providing compassionate home care and home healthcare to the residents of Southwestern Pennsylvania.
Our trustworthy caregivers are ready to lend a helping hand to your mother, father, children, and loved ones in Indiana County, Westmoreland County, Cambria County, and many more locations throughout the region. Contact us and one of our patient advocates will be happy to discuss how Harmony's programs can help your family today.
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