Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week we are talking to those of you who have a desk job, those of you who sit at a desk all day. What things do you have to keep in mind while you are exercising?
1) Set A Timer And Get Moving
Tip number one – set a timer and get moving. If you are seated at a desk job for many hours in a row, our advice is to set a timer so you know when it is time to get up and move around. We suggest that you stand up and move for 5 minutes every 25 minutes, or for 10 minutes every 50 minutes.
Action Step: Use your phone timer to set an alarm to go off every 25 to 50 minutes. When it does, stand up and walk to the bathroom, walk to get water, or just take a lap around your office for five to 10 minutes. This technique of 25 minutes on, 5 minutes off, is called the Pomodoro Technique and can be highly effective for improving productivity as well.
2) Explore Different Positions
Tip number two – when you are exercising, explore a number of positions. Now, this does not mean that you have to use a large range of motion while you are exercising. But, don’t sit at your desk job all day and then go to the gym and sit on the bike and do really small motions in the exact same position you were just in. Utilize isometric exercises, which can be done in nearly any conceivable position, and challenge your body in a number of different positions.
Action Step: In order for your joints to stay healthy, they have to move. But, this does not mean that they have to move while you are challenging your muscles. Isometric exercises are a great way to challenge your muscles in a number of different joint positions without having to move through large ranges of motion. When you go to workout, try to move your body into various positions and then just squeeze your muscles for 30 to 60 seconds while in that position.
3) Take Advantage Of Your Structured Schedule
Tip number three – a lot of times when you work in an office or at a desk job, you have structured hours. That means you have a set start time, you have a set lunch time, and you have a set ending time. Because you have this framework, structure your exercise time in accordance with it. If you need to be to the office by 8:00 AM and you want to exercise in the morning, you know that you need to be to the gym by 5:30 or 6:00 AM. Take advantage of this framework for your schedule and structure your exercise accordingly.
Action Step: Look at your work schedule and see when it would be most feasible for you to exercise. Find a personal trainer or workout buddy who can meet with you during that time. Most importantly, though, make exercise a priority and schedule it. As the saying goes, don’t prioritize your schedule, schedule your priorities. Make exercise a top priority in your schedule and fill in everything else around it.