OFFICE ENERGY BOOSTERS
Shortcut moves to wake up your mind
If you're ready for a nap by midafternoon, you're not alone. Half of all women report the energy drain that descends after lunch. Next time, try a quick, easy workout instead of coffee. The following mini-workouts to be quick and office-friendly. Do at least one move from each category.
Stairs. If you're lucky enough to have them in your office, use them—they'll get your heart pumping. Race up them as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.
Jump rope. You don't need the real thing. Close your office door or find a private corner, and try these different jumps for 15 seconds each: Begin with standard jumps, then quick skips (like boxers do), next do the twist, then jump side to side, and finish with jumping around the four corners of an imaginary box. Repeat if you have time.
Chair aerobics: If you can't get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you're worried about disturbing coworkers.) For a real heart pumper, try punching and jogging at the same time.
Upper-body push/pull: Sit in a chair with wheels, and grip your desk with hands about shoulder-width apart. Fingers should be on top and thumbs underneath. Lift your feet off the floor, tighten your abs, and slowly push away from the desk until you're looking down at the floor with your head between your arms. Then pull yourself slowly in until your belly touches the desk. Repeat 12 to 15 times, taking 3 seconds to push away and 3 to pull in.
Lower-body push/pull: Sit on the edge of a chair with wheels, your feet flat and hands on your thighs. (Depending on the type of shoes and hosiery you're wearing and the floor surface, you may need to remove your shoes.) Lift your toes off the floor, so only your heels are touching. Slowly push back with your heels, letting your chair roll back until your legs are fully extended. Keep your upper body relaxed. Then dig your heels into the floor, and pull your chair forward. Do 12 to 15 times, taking 3 seconds to push back and 3 seconds to pull forward.
Sit-and-pulse: Stand up from your chair, with feet about shoulder-width apart. Keeping your back straight, bend at your knees and hips as though you are sitting down. Don't let your knees move forward beyond your toes. Stop shy of touching your chair, and stand back up. Do this four times. Then squat and hold in the down position. Pulse (going up and down in a short range of motion) three times, then stand back up. Do this six times.
Desk push-up: Standing, place your hands slightly wider than shoulder-width apart on your desk. Step your feet back until you are in an angled push-up position, arms straight, but not locked. Bending your arms so your elbows point out to the sides, slowly lower your chest toward the desk. Keep your head, back, hips, and legs in line. Hold for 2 seconds, then push back up. Do 12 times.
Push-and-lift: Stand with feet about hip-width apart, knees slightly bent.
• Interlace your fingers, and hold your arms in front of you at shoulder height. Turn your palms away from you and push your arms forward, rounding your upper back to feel a stretch. Hold for 15 seconds, and release.
• Next, place your hands on your lower back just above your hips, fingers pointing down. Gently press your hands into your back, pull your shoulders back and down, and lift your chest, keeping your head level. Hold for 15 seconds.
Chair twist: Sit upright in your chair, with your left leg crossed over your right. Take a deep breath and, as you exhale, gently twist from your waist to the left, looking over your left shoulder. Keep your hips facing forward. Reaching across your body, grab the arm, seat, or back of the chair and gently pull to deepen the stretch. Hold for 10 seconds. Repeat to the other side. Stretch two times to each side.
If you're ready for a nap by midafternoon, you're not alone. Half of all women report the energy drain that descends after lunch. Next time, try a quick, easy workout instead of coffee. The following mini-workouts to be quick and office-friendly. Do at least one move from each category.
Stairs. If you're lucky enough to have them in your office, use them—they'll get your heart pumping. Race up them as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.
Jump rope. You don't need the real thing. Close your office door or find a private corner, and try these different jumps for 15 seconds each: Begin with standard jumps, then quick skips (like boxers do), next do the twist, then jump side to side, and finish with jumping around the four corners of an imaginary box. Repeat if you have time.
Chair aerobics: If you can't get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you're worried about disturbing coworkers.) For a real heart pumper, try punching and jogging at the same time.
Upper-body push/pull: Sit in a chair with wheels, and grip your desk with hands about shoulder-width apart. Fingers should be on top and thumbs underneath. Lift your feet off the floor, tighten your abs, and slowly push away from the desk until you're looking down at the floor with your head between your arms. Then pull yourself slowly in until your belly touches the desk. Repeat 12 to 15 times, taking 3 seconds to push away and 3 to pull in.
Lower-body push/pull: Sit on the edge of a chair with wheels, your feet flat and hands on your thighs. (Depending on the type of shoes and hosiery you're wearing and the floor surface, you may need to remove your shoes.) Lift your toes off the floor, so only your heels are touching. Slowly push back with your heels, letting your chair roll back until your legs are fully extended. Keep your upper body relaxed. Then dig your heels into the floor, and pull your chair forward. Do 12 to 15 times, taking 3 seconds to push back and 3 seconds to pull forward.
Sit-and-pulse: Stand up from your chair, with feet about shoulder-width apart. Keeping your back straight, bend at your knees and hips as though you are sitting down. Don't let your knees move forward beyond your toes. Stop shy of touching your chair, and stand back up. Do this four times. Then squat and hold in the down position. Pulse (going up and down in a short range of motion) three times, then stand back up. Do this six times.
Desk push-up: Standing, place your hands slightly wider than shoulder-width apart on your desk. Step your feet back until you are in an angled push-up position, arms straight, but not locked. Bending your arms so your elbows point out to the sides, slowly lower your chest toward the desk. Keep your head, back, hips, and legs in line. Hold for 2 seconds, then push back up. Do 12 times.
Push-and-lift: Stand with feet about hip-width apart, knees slightly bent.
• Interlace your fingers, and hold your arms in front of you at shoulder height. Turn your palms away from you and push your arms forward, rounding your upper back to feel a stretch. Hold for 15 seconds, and release.
• Next, place your hands on your lower back just above your hips, fingers pointing down. Gently press your hands into your back, pull your shoulders back and down, and lift your chest, keeping your head level. Hold for 15 seconds.
Chair twist: Sit upright in your chair, with your left leg crossed over your right. Take a deep breath and, as you exhale, gently twist from your waist to the left, looking over your left shoulder. Keep your hips facing forward. Reaching across your body, grab the arm, seat, or back of the chair and gently pull to deepen the stretch. Hold for 10 seconds. Repeat to the other side. Stretch two times to each side.
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