Lack of time is one of the most common reasons people cite when saying why they don't work out as much as they would like to. Far from an excuse, this is simple reality for many people suffering from what self-help guru Tim Ferriss refers to as "time famine." If you can take a minute here and there throughout your day, you can get results that improve your fitness and health.
Isometric Dips
This exercise works the triceps primarily, also engaging the shoulders, forearms and abs. Stand with your back to your desk, your rear nearly touching the edge. Place your palms flat on your desk with the palms pointing the same direction as your face. Relax your legs or lift them so your arms take the weight, then bend your arms until your elbows are bent at ninety degrees. Hold as long as you can, then relax. Work your way up until you can hold for one full minute.
Trunk Twist
This low-impact stretch gently works the muscles in your abs, obliques and lower back. Sit in a swivel chair at your desk with your legs crossed or tucked beneath the chair. Grip the edge of your desk with both hands. Use the muscles of your trunk to twist counterclockwise as far as you can, then twist clockwise as far as possible. Swing back and forth for one full minute. While in motion, resist the temptation to assist with your arms. They are there to stabilize you as your trunk does the work.
Calf Balance
Build balance and leg strength by using your desk for stabilization with a simple calf raise. Stand in front of your desk with your hands free. Raise up onto the balls of your feet and hold that position for one minute, using your fingertips on the desk if you lose your balance. Once you can hold yourself up for one full minute, transition to standing on one foot at a time.
Isometric Curl
This is a variant of the barbell curls you see at the gym, and works the same muscles. Sit at your desk with your feet flat on the floor. Place the palms of your hands on the underside of your desk, approximately in line with your thighs. Press upwards with your hands as if you're trying to turn the desk over, maintaining the pressure for one minute. If you get tired before you finish a full minute, work the minute in a series of smaller efforts. Note that people with small, light desks may risk actually flipping their desk over.
Leg Press
Similar in form to the isometric curl, this exercise shifts the load to your quads, glutes and lower back. Remove your chair from the footwell and squat down in front of your desk. Place your palms on the underside. Extend your legs as if trying to stand, using your arms and the desks to resist your efforts, for a full minute. As with other exercises, beginners may want to break the minute into chunks. Also like the isometric curl, this exercise runs the risk of flipping light furniture.
Relaxation Breathing
This practice works well to decompress before or after a stressful meeting, or as a close to a workout routine. Sit comfortably at your desk with your eyes closed and your hands resting in your lap. Breathe deeply for a count of 10, then out for a 10 count. Repeat three times to complete a minute of full relaxation.
References
- "Easy Tai Chi"; Dr. Keith Jeffries, 2003
- Ben Cohn; Fitness Coach; Hillsboro, Ore.
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