Bathroom Breaks

Many of us find ourselves in sedentary jobs. Sitting for 8+ hours a day, fingers getting more of a workout than anything else. It can be frustrating to get in a good workout in the morning only to sit all day long. Or to sit all day long and then try to find the energy to workout afterwards. I have found several exercises that I can do while on a bathroom break that either get the heart rate up, provide some strengthening, or both! Here are just a few suggestions:

• Lunges (take one large step forward, lowering your body so your front knee makes a 90 degree angle and your back knee is an inch or so off the floor. Make sure to keep your front knee behind your toes!)
• Squats (lower body like you were sitting in a chair. Get as close to 90 degrees as possible without letting your knees go past your toes)
• Push Ups (I have a clean individual bathroom so I don't mind getting on the floor for these, but against a wall/stall door works too!)
• Crunches (again, don't mind being on the floor for these, but if your bathroom is gross <or public> try clenching your ab muscles, then releasing. You can even do this at your desk!)
• Air Boxing (crouch into a squat, tighten your abs, and box! Keep it quick and tight)
• Side Lunges (take a wide step to the left and lower body down. Your left knee should be at 90 degrees, your right leg should be in a straight line. Push back to start and repeat on right side)
• Bicep Curls (best done with some type of weight. I found bottles of soap to use!)
• Triceps Extensions (also best with some weight. Raise arms straight up, then bend elbows to lower forearms behind you, go back to start)
• Shoulder Presses (with weights, put your arms out and at 90 degrees like a goal post, press up, then lower)
• Calve Raises (raise up on your toes, then lower, repeat)
• Jumping Jacks (like in gym class!)

I happen to be in an open work space, so that is why I'm suggesting these moves to be done in the bathroom instead of at a desk. But if you have the freedom to do them in your office, all the better! I try and do 10 to 20 reps of 2 or three moves so I don't take up the bathroom longer than necessary. But by the end of the day, I could easily end up with 100 reps or more!

While at your desk, you can also do some simple stretches, or flexibility moves. Try flexing then pointing your toes, spell the alphabet with your toes, do ankle circles, twist in your chair to stretch out your back.

If you have the ability, you can take it to the next level by replacing your chair with an exercise ball, or better yet, create a standing work station. Walk around the office if it is big enough, or use stairs if you have them. Some additional ideas can be found here: http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

Don't let the office chair hold you back!

In Pursuit,

Sarah