If you’ve felt exhausted in the middle of your two o’clock meeting, you’re not alone. Whether you didn’t get enough sleep or you’re having a long day at work, pushing through exhaustion can be tough. However, there are several ways to boost your energy throughout the day, no matter your location — either back at the office or holding down the fort at home.
One way to re-energize is by getting in a small workout. Whether it’s a brief walk or a 10-minute circuit, mini workouts are proven to boost your mood and overall health. So, if you don’t have time for a 30–45-minute workout, here are some mini exercises to try.
POWERWALK
To get the most out of your steps, increase your speed to get more strides per minute, but always keep one foot on the ground. Elbows should be bent to 90 degrees with your hands making a relaxed fist. Keep your arms close to your sides and make sure they only make a forward swinging motion.
QUICK YOGA STRETCHES
Yoga can help recharge you and give you a mental break from daily tasks. Some yoga stretches can also help ease back pain from extended periods of sitting.
LOCUST POSE
SPINAL TWIST
COBRA POSE
STANDING FORWARD FOLD
RESISTANCE BAND WORKOUT
SEATED ROW
Sit on the floor with your legs extended. Loop a resistance band with handles around the soles of your feet and hold one end in each hand. Pull the band toward your waistline, while squeezing the shoulder blades. Return to the starting position and repeat.
LATERAL BAND WALK
Place a mini loop band right above your knees and stand with your feet hip-width apart. Squat down and take a step to the left. Keep taking small steps to the left and then repeat on the right side.
STANDING LEG ABDUCTION
Place a mini loop band right above your ankles. Stand straight with your hands on your hips and push one leg out to the side until it is at a 45-degree angle with the floor. Lower your foot down. Repeat.
OFFICE WORKOUT
You can complete these workout moves using office equipment, so you can re-energize whenever you need to.
CHAIR DIPS
Place your legs out in front of you and grab the edge of the chair (make sure it doesn't have wheels). Lift yourself down and back up. Repeat.
DESK PUSHUP
Place your hands on the desk, shoulder-width apart, with your legs behind you. Push up with as much force as you can and repeat.
STAIRS
Do a quick warm-up by running up and down the stairs for one minute. Next, take the stairs two at a time. Go as quickly as you can while still being safe. Repeat for four minutes.
CALF RAISES
While standing up, raise your heels off the ground until you’re on your toes. Lower them back to the ground and repeat. You can hold onto a chair for support.
Hitting Your Goals
Any amount of movement is great for your mind, body and overall health. So, whether you need a boost of energy or just need a break from sitting, these mini workouts are great for any schedule and location!
Essential Living does not provide medical advice, diagnosis or treatment. Any information in this publication is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
