With so many of our entrants being sat at a desk all day, we wanted to suggest some fun exercises to do in the office to improve your performance and training regimes.
First up, it’s the seated leg raise, a stealthy way to exercise under the desk, whilst you’re typing away. Simply raise a single leg, or both, for 5 seconds and then lower again, repeat for as many times as it feels comfortable. Feeling fit? Then why not add a bit of weight – loop a purse or briefcase strap over your ankle whilst raising your leg/s.
The simple Wall-Sit, whilst you’re waiting for the photocopier or the kettle to boil. This is a great exercise for your thighs and core.
The Shoulder Shrug (warning, don’t do this during meetings, unless you want to express an opinion, or whilst talking to your boss), but raising your shoulders, and relaxing again, will help you de-stress, but also help with toning your shoulders and neck.
The Silent Seat Squeeze, to get the glutes of the gods, whilst typing away or reading your emails, tense your buttocks, hold, and release, as simple as that, and you’ll have a lovely derriere in no time.
Stealthy abs of iron, similar to the above, but rather than tensing your buttocks, focus on your abs; soon you’ll have rock hard abs.
The Stairmaster, a very basic idea indeed, if you usually get the lift, try the stairs and you’ll soon be burning the calories and exercising those legs. As you’ll only be climbing a few levels each time, combined, doing this a few times a day will certainly make a difference.
Can you think of any more friendly, fun and simple office exercises that will help your fellow 10k runner?
From your friendly neighbourhood runner
This post is also available in: Welsh