You'd like to get some exercise, at least, but you're afraid you might get too strained or burned out to continue being effective in the workplace. Time is definitely your biggest problem, at the moment.
You don't have to even be outside the office or rush to the gym for half an hour during lunch break to keep fit. You can improvise and create your own quick workout routine right in your very office for twenty minutes tops. That way, you can be sure you won't miss anything and stay professionally and physically sharp. Here's how to exercise in your office during lunch break.
1. Stretch. Do stretching exercises for five minutes before beginning your workout by lying on the floor or standing. You may bring a stretchable band to help you do your flexibility exercises. While sitting on your chair, try as much to maintain good posture, and stretch your legs every once in a while.
2. Weights. You don't have to bring in a workout bench or an abdominal board in your office to exercise your muscles. You can bring in a couple of dumbbells with two extra plates for progressive resistance. Do bicep curls, shoulder presses, and squats for three sets of ten to twelve repetitions each. If you can't bring weights, try lifting heavy books, instead.
3. Floor. Do some floor exercises, like crunches and pushups for another three sets of twenty each. Pushups are very effective in working out your triceps, biceps, chest and shoulders, while crunches keep your abs hard and trim.
4. Bars. Look for a sturdy bar by the stairwell or over the doorjamb to do some pull-ups to build your back. If you can, also do hanging leg raises for your abs. Do three sets of ten for each.
5. Chair. Your chair can be an exercise machine by itself. You can sit back and lift your legs in front of you to work out your abs. Put your arms behind your back, resting on the chair, then lower yourself slowly and back up to do tricep dips, or lean on it to do elevated pushups which
target most of the lower pectoral area. Do three sets of ten for each exercise.
6. Cardio. Finish off your workout with cardiovascular work by doing jumping jacks, jogging in place, running the officestairs, or skipping rope for twenty minutes straight. Choose a cardiovascular exercise that you enjoy doing but is strenuous enough to make you sweat. Finish off yourworkout with more stretching exercises for three minutes.
Schedule your routine before you eat lunch to avoid overexertion. Make sure that your whole workout lasts only for about twenty to thirty minutes, to give you enough time to eat a healthy meal and change before office hours begin in the afternoon.
You may also want to consider asking someone else in the office to join you, so that you can have a workout buddy who can encourage and stay fit with you. This greatly helps improve camaraderie and work efficiency in the office. Be careful while working out to avoid breaking anything that may cause regulations to prohibit you from exercising.