Chair Exercises for the Office

All you need is a chair...

1. Chair Squat: 

While sitting, lift up until your hips are just hovering over the chair, arms out for balance.  Hold for 5-10 seconds, stand all the way up and repeat for 15 reps. 

2. Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 15 reps.

3. Elevated Plank:  Make sure the chair is stable and kneel in front of the chair. Place your forearms on the seat of the chair and lift your knees off the ground.  You are now supporting yourself with your feet.  Hold for 30 seconds and repeat two to three times.

Get your neighbors to join you! 

Spring Has Sprung...Get Outside!

Be Resourceful!

• Workout at your local park, build a routine around the equipment there. Warm-up with a 10 minute jog of power walk. Then do some push-ups by placing your hands on top of a picnic table. Sit on the bench with your back to the table. Place the palms of your hands on the bench and move your body forward so your arms are now supporting you. Dip down to make the top of your arms parallel with the ground. Then lift your body back up. Repeat these exercise 15 times. Take a break, then do them again.

Mix it Up!

• Working out doesn't have to consist of mundane exercise routines. Go for a hike or run up a hill. Get even more motivation to work out by finding someone to sweat with. Many communities offer soccer clubs, running clubs, and more. Check out the opportunities in your town, or check out the website "Meetup.com," which lists events and workouts in your area.

Have a Goal!

• Exercise daily with a goal in mind. Already reached your goal?  Exceed it!! Sign up for a local race to keep your plan in check. Many races also benefit local and national charities, so your workouts not only keep you healthy but also help others by funding organizations that find cures for diseases. Check with local parks to see if they are hosting any future races you can register for.