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10 Simple Exercises for Home or Office

10 Simple Exercises for Home or Office

Last week I mentioned that making time for exercise needs to be a priority. One of the biggest excuses I hear for not exercising is it takes too much time to get to the gym before or after work. What If I took that excuse away by telling you there are lots of easy ways to exercise while you are at work? I did some digging and found 10 that are also pretty stealthy, so you don’t need to explain what you are doing. As a bonus, I added 3 that are pretty obvious, but still aren’t disruptive.


Upper Body & Arms

  • Wrist stretches: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
  • Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
  • Wrists & forearms: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
  • Biceps curl:Hold a full water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat the other side.
  • Seated crunch: Keeping your back straight, bring your knees together and slowly pull them off of the ground, bringing them as close to your chest as you can. Hold for a few seconds, then slowly bring your feet back down to the ground.


Lower Body & Legs

  • Heel raise: Stand up (or sit tall) and slowly lift your heels off of the floor as high as you can until you are on the balls of your feet. If you are standing repeat on a sturdy step or book and dip down.
  • Leg raise: While in your office chair, simply straighten out one or both legs and hold it in place for five or more seconds. Lower your legs without letting your feet touch the floor, then repeat for 15 reps, alternating back and forth. Bonus move: Add some weight by hanging your briefcase or purse strap over your ankle.
  • Hip Flexion:Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
  • Chair squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
  • Glute squeeze: Tense up the muscles of your rear end and hold for a count of 10


Non-disruptive Moves

  • Wall sits: Rest your back against a wall and move your feet away from the wall. The wall should be supporting the weight of your back and your knees should be bent. Hold the position as long as possible. Great to do while you wait by the microwave or copy machine.
  • Elevated pushups: Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.
  • Take a lap: Walk around at a brisk pace. If there are stairs nearby walk up and down them a few times.


The Results?

Chances are this won’t get you the ripped body of your dreams. But the stretching will help stave off sitting related stiffness. And any kind of regular exercise will do wonders for your energy level and lower your stress level. I’ll take that effect happily, won’t you? The hardest part of starting an exercise plan is being consistent, but here are some fantastic tips to help motivate you.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.


Exercise your Finances

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