Bursts of Movement

activeworks

Short on time? Choose one of the exercises below for a burst of movement.

I have 1-2 minutes to move!

I have 5 minutes to move!



1-2 MINUTES

 

SEATED: Choose 1


Seat switch: Everyone stand from their chair and moves right or left to a new seat position. Another option is to stand from your chair and circle the room, then return to your original seat position.


1-2 minute breathing exercises: Sitting comfortably with feet flat on the floor, close your eyes and take a deep breath in through your nose. Slowly exhale through the mouth. Repeat 3-5 times until relaxed.


Desk Chair Swivel (Note - must have a chair with wheels): Sitting upright and with the feet hovering over the ground, hold the edge of your desk firmly. Use your core muscles to swivel the chair from side to side for 10-15 seconds at a time. Repeat 2-3 times.


The Desk Chair Wheel (Note - must have a chair with wheels): While seated in the chair position yourself about arm's length away from the desk or table. Hold on to the edge of the table and raise the feet slightly off the ground. Slowly push away, extending your arms, then pull until the chair slowly rolls forward returning to your initial position. Repeat.

 


STANDING: Choose 1


Squats: Stand with feet shoulder width apart, slowly extend your hips backward while bending your knees until you have reached a comfortable squat position or fully seated in a chair. Stand up and repeat.


Calf Raises: Raise heels off the ground. Hold the position briefly, and then slowly lower your heels back to the ground. Hold on to something if you need extra support for balance.


March in Place: While standing, lift one bent knee towards the ceiling. Lower slowly and repeat on the opposite side. When comfortable, gradually increase the pace. Hold on to something if you need extra support for balance.


Side steps: From a standing position, use 1 foot to step to the side while the other remains stationary, return to original position and repeat with opposite foot.

 

5 MINUTES

 

BEGINNER (Perform 8-10 repetitions, 2-3 times)


Walk around or march in place


Squats: Stand with feet shoulder width apart, slowly extend your hips backward while bending your knees until you have reached a comfortable squat position or fully seated in a chair. Stand up and repeat.


Calf raise: Raise heels off the ground. Hold the position briefly, and then slowly lower your heels back to the ground. Hold on to something if you need extra support for balance.

 


INTERMEDIATE (Perform 8-10 repetitions, 2-3 times)


Walk around or march in place


Desk/table Pushups: Place both hands firmly on the edge of desk shoulder width apart, walk your feet back slightly until the body is in a straight line. Slowly bend at the elbow and lower your body towards the desk, then push back once your elbows reach 90 degrees. Repeat.


Arm Curl: With or without hand weights, start with arms beside the hips and palms facing forward. Make a fist with your hands then slowly bend at the elbow to race them toward the shoulders while squeezing and flexing the biceps


Side steps: From a standing position, use 1 foot to step to the side while the other remains stationary, return to original position and repeat with opposite foot.

 


ADVANCED (Perform 8-10 repetitions, 2-3 times)


Walk around or march in place


Squats w/ side step: From a standing position, take a step to the left or right then slowly extend your hips backward while bending your knees until you have reached a comfortable squat position. Return to original position and repeat on the opposite side.


Table planks: Place both hands firmly on the edge of desk shoulder width apart, walk your feet back slightly until the body is in a straight line. Tighten your abdominal muscles and hold the position as long as you are comfortable with.


One-leg balance: From a standing position, slowly lift one foot off the ground shifting your body weight to one foot. Hold position as long as you are comfortable and repeat with opposite side. (If needed, use the back of a chair or edge of a desk for balance)