Fitness Programs|Fitness Tips|Fitness Information

Exercises for Working Women: How to Get Active at Work

April 22nd, 2008 Subscribe To Our Feed

Just because you may be at work for most of the day this does not mean that you cannot find a way to work out, and there are actually many effective exercises for working women that you can do right at the office. You will not be ready to do a triathlon but you will get numerous health benefits, energy and an alert mind.

One of the best and easiest exercises for working women to incorporate into their daily routines is cardio. There are many cardiovascular activities that you can do right in the office, including a few rounds of jump rope, climbing stairs or walking around the block. For a little resistance training you can use small hand weights or a couple cans of soup and use them to work out a few of your muscles on your work break.

Another great exercise for the working woman is squats. These are incredibly easy to do, and all you really need is a chair. There are a few different types of squats that you can do, but for the most basic you simply stand over the chair as though you were going to sit on it, squat down until your thighs are parallel to the chair, and then hold.

Squats are one of the best lower body exercises that you can do, because they work out almost the entire lower half of your body. They are multi-joint exercises that target all of the important muscles of the hips, glutes and thighs.

Strength training is also ideal here, and you can easily take some water bottles or a resistance band to work and use this. Maybe you get a coffee break each day or even while you are just chatting on the phone you can do most of these workouts in particular strength training, and really be making the very most of your time.

If you are typing on a computer all day there are still things to do, including squeezing your abdomen muscles in and out as you work, which may not seem like much but which over time will offer great results. You can also utilize your office chair and do leg lifts for a few minutes, this will get your blood circulating and work your muscles a little as well.

No matter how many hours you spend at work a day you will be able to find even just fifteen minutes to work out, even if you have to be creative with how you go about it. If you just start with small efforts the easier it will be to incorporate exercise into your day and remember the results and benefits are cumulative so any amount is better than nothing.