One Minute Office Workout

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One Minute Office Workout

Have you ever used the excuse “I just don’t have the time to exercise”? Well, that simply won’t work any longer… all you need is one minute to feel revived, refreshed and full of energy. Plus, you can do all of this in your cubicle or office.

  • Open and close your hands with your arms: (Repeat each motion three times)
    • (a) extended in front of you
    • (b) over your head
    • (c) to your side
  • Stand behind your desk chair and raise your heels for five seconds. Then, lower your feet and repeat this motion five times.
  • Place your arm across your chest and press gently on your elbow. Hold this position for five seconds while turning your head to the opposite direction. Repeat on the other side.
  • Shift your weight forward, keep your knee over your ankle and your heels flat on the floor. Hold this lunge position for five seconds and then repeat this motion 10 times. Repeat with the other leg.
  • Stand with your legs slightly wider than shoulder-width apart. Slowly squat down and hold this position for five seconds. Then, bring your body back up to standing position. Repeat this position 10 times.
  • Stand up straight and then bend down and touch your toes.
  • March in place for 30 seconds while rolling your shoulders forward and backward.
  • Do 10 jumping jacks.
  • Make sure that your chair is stable and then place your hands next to hips.  Move your hips in front of the chair and bend your elbows while lowering your body until your elbows are at 90 degrees. Repeat this dipping motion 10 times.
  • Hold a water bottle in your right hand with your elbow bent and your arm extended overhead. Repeat on the other side.
  • Hold a water bottle in your right hand and with your abs in and spine straight. Slowly curl the bottle towards your shoulder.  Repeat with the other arm.

Now that you’re done with your mini workout, grab a refreshing glass of water. If you need to go to another floor to do so, take the stairs instead of the elevator to burn some additional calories.

Squeezing a workout into a busy schedule is easy. Simply incorporate three 10-minute workouts or one 30-minute workout into your day on most days of the week. This will get your heart pumping, your muscles working and will burn some calories too!

Health and wellness tips for your work, home and life – brought to you by SW Risk Management

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