Time pressed folks generally spend more hours in the office than required. While doing research, we found that on an average a typical office-goer spends 13 to 15 hours at workplace. We generally hear excuses like ” no time for workout” , “ I drive 60 kms every day to office, I cannot find time to go to gym”. Most of these folks assume that going to the gym is perfect solution for maintaining their fitness level since they spend 65% of their time at workplace.
The fact of the matter is these lazy nerds are not aware that there are alternative solutions to workout & one can indulge in basic exercises without going to the gym. Before we share a standard schedule of such workout, it is important to know the negative effects of sedentary lifestyle on various body parts:
- Heart: When you are sitting at your workplace for long hours, you blood flow slows down & body burns less fat enabling fatty acids to clog your heart.
- Pancreas: Your body’s ability to respond to insulin is impacted by even one day of excess sitting. This results in your Pancreas releasing excess insulin leading to diabetes.
- Digestion: Sitting down after having your meal causes your abdomen to compress leading to slow Digestion
- Brain function: Your brain functions slowly when you are stationary for a longer period of time since it gets less fresh blood & oxygen which are necessary for brain & mood changing chemicals.
- Back problems: Sitting puts more pressure on your back when compared to standing & your back can get worse if you stay hunched with your cubicle for long.
- Abdominal problems: Sitting for long makes your abdominal idle & unused which ultimately adversely impacts your abdomen.
- Hip Problems: Sitting for long hours makes your hips tight & limited in motion since they are rarely extended.
- Weak bones: Walking, moving & staying active while at your workplace gives you stronger & more dense bones. Lack of activity makes your bones weak.
So how do you overcome these potential harmful impacts on various parts of your body? Welcome to world of calisthenics! There are a lot of physical exercises which you can indulge into without any need to go to the gym. Some of the basic physical activities you can indulge into include:
- First of all, make sure that while at your workplace you move or take a walk every 2 hours. This will keep your body engaged & will give more strength to your bones.
- At Least 15 to 20 minutes walk after your lunch to help you improve your digestion.
- Climb stairs instead of taking a lift.
- You do not need weight & other equipment to indulge into workout. You can use body weights to train different parts of your body such as chest, shoulders, triceps, back & legs. These exercises can be done at your chosen time & location may be office, home, park or hotel either before going to your workplace, during your office /lunch breaks, after coming from office or even when you are travelling for official purposes.
To give an example you can indulge in following exercises using infrastructure available at your cubicle:
- Chair dips: With your legs in front of you at 90 degrees, hold the edge of the chair & using your arms & triceps power move your body down & up. This is an excellent way to train your triceps. This you can do at your workplace during office/lunch breaks, at your home before heading for office or at your hotel when you are travelling for work.
- Triceps desk dips: Face yourself away from desk & keep your hands shoulder width apart with legs extended. Bend your arms, concurrently bend your head below the table height & straighten your hand to keep you tension on triceps & elbow joints. Again this can be done either at home, workout, hotel or in a park.
- Book Press: Take heaviest book available, hold it behind your back & move you arms up. Repeat this 1o times. This an excellent exercise for triceps which can be done anywhere.
These are some of triceps workout which you performed anywhere- office, home, hotel without any need for weights or equipment.
With focus on calisthenics, Passion for fitness curates workout for each body parts- chest, legs, shoulder, back, biceps, triceps & abdomen using body weights based on individual fitness goals. These exercises can be performed at chosen time & location & are delivered through live video training by our international certified trainers. We have already helped more than 50 busy professionals reduce weight & adopt a healthy lifestyle through our calesthenics training. If you are facing challenges in shedding weight & attaining your fitness goals, join our fitness community & get trained by our international certified trainers.
