"Lack of time" is Americans' number one excuse for not exercising, but exercising needn't take a large chunk of time out of your day. One way to make sure you exercise every day is to break it into smaller time chunks and get physical activity throughout your day. For instance, take a 10-minute break to burn off some steam with the following exercises right from your work desk. Make sure your chair is stable and use extra precaution when using a chair with wheels. Modifications are offered for those new to exercise or with physical limitations.
Russian Twist
Sit up tall so your body is in a straight line from your head to your hips, with your feet on the floor. Keeping your body in that straight line, lean back from the hips until you feel tension in the abdominal region. Arms can be bent as though you were hugging someone. Slowly twist side to side, with the motion initiated from the middle of your torso. Twist eight to 12 times on each side. Modify the exercise by performing the twists from an upright body position, rather than leaning back.
Knee Raises
Sit in the middle of your chair and hold the edges or the arms for balance. Sit up tall with a straight back and then lean back from the hips. Raise both knees up toward your chest while slightly squeezing your rib cage down toward your pelvis. You should be balanced on your tailbone area. Lower the legs until your feet hover just above the ground and straighten your back. Repeat eight to 12 times. Modification: Lift only one leg at a time, but keep both sides of the buttocks on the chair at all times.
Bridge
Hold either side of the chair near the middle of the seat for support. Carefully take one small step forward with each foot. Raise the hips until your body forms a straight line from your head to your knees, with your knees bent about 100 degrees. Gaze at the ceiling to avoid over-tensing the neck. Hold for three to five seconds, then slowly lower the hips slightly. Shift the hips back up into a straight line with your body and continue for eight to 12 repetitions.
Pelvic Tilt
This exercise works the deep, lower abs and can be done anytime (even in the middle of a meeting!), as the motion is nearly imperceptible. Sit with a straight back and both feet on the floor, with your knees bent 90 degrees. Inhale deeply, then as you exhale, tilt your pelvis under until you feel tightness in your lower belly. Hold for a full exhale and relax as you inhale. Repeat eight to 12 times.
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