Working professionals tend to have relentlessly heavy workloads, requiring them to be consistently productive and efficient. For people constantly trying to manage their time, exercise may occasionally, and unfortunately, feel like a luxury they cannot afford in their busy schedules. Regular exercise is essential for fitness and overall wellness. To find the perfect balance between work and physical activity, improve focus, and boost energy, some quick workouts for professionals can be useful.
Brisk walking
This is the easiest kind of physical activity professionals can engage in before, after, or intermittently during their work hours. Incorporating brisk walks into one’s daily routine is known to boost energy levels and improve mood. People not used to walking at pace can start slow, do smaller walks, and gradually increase speed and duration when they feel comfortable. Consider wearing comfortable shoes and listening to music during walks to enhance the ease of exercise.
To include brisk walks into one’s busy schedule, professionals can build simple habits, such as using the stairs instead of taking the elevator wherever possible. Additionally, one can use their lunch break as an opportunity to take a brisk walk. These simple activities will not only add more steps to one’s day, but also help them get fresh air, clear their minds, and boost their focus levels.
Stretching
Professionals who sit on a chair in front of a desk while staring at computer screens for long hours are likely to feel stiff and face posture-related issues in the long term. Stretching helps avoid such problems for working individuals. Additionally, intermittent stretching improves flexibility, prevents strains, and stabilizes muscle tension. To incorporate stretching seamlessly into their work routines, professionals can follow certain tried-and-tested tips. For example, one can dedicate a few minutes every day to stretching major muscle groups, including the back, legs, and arms. This stretching can be done just after waking up or before winding down for napping.
Eventually, professionals can focus on stretching major muscle groups, such as hamstrings, quadriceps, calves, and shoulders. For maximum benefit, people can hold these stretches for 15 to 30 seconds while breathing slowly and deeply. Those who are at work can even take short breaks and try chair stretches to improve their posture and flexibility. To make stretching more enjoyable, one can listen to relaxing music while exercising. Stretching can also be combined with one’s daily workouts to make the activity more interesting and effective.
Pushups
Walking and stretching are among the best beginner-level workouts for professionals with a busy lifestyle. Once those exercises become second nature, professionals can move on to more challenging workouts. Pushups are an effective workout for a busy schedule as they target one’s shoulders, chest, core muscles, and triceps and can be done in no time.
There are several ways to perform pushups, with the classic variation involving starting in a plank position with fully stretched arms placed on the ground in a way that one’s palms are slightly wider than shoulder-width apart. Keeping the body in a straight line from head to heels, lower the body by bending elbows until the chest nearly touches the ground while keeping the elbows close to the sides. After reaching the low point, push through the palms to straighten the arms and return to the starting position. Repeat the motion 10 to 15 times to engage all the core muscles.
Squats
Another time-efficient workout for busy people, squats bring as much positive impact to one’s calves, knees, thighs, back, and ankles as pushups do for the upper body. Squats primarily target one’s hamstrings, calves, glutes, and quadriceps. To do this exercise, stand with the feet shoulder-width apart, toes pointing slightly outward, and the arms at the sides or extended in front of the body to maintain balance during the movement. While engaging the core muscles and keeping the chest up, initiate the squat movement by bending the knees and pushing the hips back to go down as if sitting on an imaginary chair.
While one is down, ensure that the knees do not extend beyond the toes. The descent goes on until one is as close to the ground and as low as comfortably possible while maintaining proper form. After reaching the low point, one can push through the heels to straighten the legs and return to the starting position. Repeat the down-and-up movement at least 10 to 15 times while maintaining proper alignment.
Mat Pilates
Certain kinds of Pilates require a Pilates reformer, but mat Pilates is not one of them. This fitness routine does not require any kind of equipment, and can be effortlessly used to strengthen one’s core muscles and reinforce balance and stability. Also, contrary to what the name implies, this exercise does not even require a mat. One can do it on any soft surface. Its simplicity ranks it among the best home workouts for busy professionals.
Pilates includes several mini exercises, including the Hundred, roll-up, roll-over, one-leg circle, single-leg stretch, double-leg stretch, and much more. Some popular kinds of Pilates include the shoulder bridge (which involves lying on one’s back, bending the knees, and rolling the spine off the mat) and the half roll down (which includes sitting tall, bending one’s knees, and rolling back until the arms are straight).
Some other quick and easy fitness routines for professionals include seated leg extensions and desk chair swivels, yoga, and simple dancing.