Health & Fitness

Exercise Tips for Busy Workaholics

Busy worker bees know how difficult it is to cram a one hour workout session to a nine hour day spent at the office. Everyone, regardless of age or sex, needs regular exercise to ward off killer diseases like diabetes, heart disease, and unhealthy conditions like obesity.  The World Health Organization (WHO) recommends at least 150 minutes of moderate level exercises, or 75 minutes of intensive physical activity, each week for adults over 18 years of age. Now, you may be well familiar with the benefits of exercise and the absolute need for it, but how in the world can you start exercising when your income generating work never seems to end?


Well, first you will need to shed all your misconceptions about exercise. A good workout session doesn’t involve long hours running, lifting and doing push ups. When you go about buying fitness clothing online, don’t be discouraged by the fit models in the photos who seem to be sweating profusely at the gym. A good workout session addresses your personal fitness requirements, such as whether you want to shed a couple of pounds or whether you are looking to improve your core strength. Don’t think that as a busy professional you might not have time for any kind of exercise. Here are some simple exercises and fitness tips even the most congested schedules can handle:


Next time you want to get from point A to B, ditch the car and walk the distance (unless you are in a hurry, of course). Walking is one of the simplest forms of exercise that doesn’t eat up time. It’s also a good first step towards jogging, if you have never participated in sweat-inducing intense cardio exercises before. Get several pairs of sensible shoes to increase the amount of walking you do daily. You can also consider power walks for at least 15 minutes daily after work. Do not forget to get your walking posture right to avoid joint pain later. You can ask an orthopaedic physician whether you are walking right in case you experience sore knees or ankles after a walking session.

Take the stairs

Climbing up the stairs exercises a different set of muscles than walking, so it’s a good complementary exercise for sedentary professionals. Next time, don’t take the elevator and climb the emergency exit stairs to your office. It’s a good habit to develop bit by bit. Do not try to climb ten staircases up to the eleventh floor on your very first try. Start by only going up 10 or 20 stairs depending on your fitness level. You can practise your stair climbing every day after lunch for about five minutes, which you can surely spare.

Learn to do squats

Squats are a very simple exercise to perform, despite its immense benefits to your body. Perform a simple squat by keeping your feet shoulder length part, arms raised in front of you, and by lowering your body down as if you are going to sit down on an imaginary chair. Raise yourself back up afterwards. This constitutes a single squat. It’s important to maintain a good posture for this exercise to work well and not to exert your muscles unnecessarily. Your knees and buttocks should be parallel when you lower yourself and don’t get down too close to the floor. Squats done right will give a great workout for your leg muscles and core muscles, so you can lose that tummy fat faster. Watch videos on the Internet to learn how to do squats properly.


Planking looks simple enough, but it’s a difficult exercise to master. You may already be familiar with the planking position thanks to viral videos that used to circulate all over the Internet. Do not be deceived by the outward look of the exercise as planking posture is quite hard to maintain. Once your palms and toes are on the floor balancing your body, your back must be straight, as if it’s an actual plank. Your lower back particularly should not slouch towards the floor (this could lead to lower back pain later). Planking, when you get your posture right, will only take about a minute to perform each day. Planking strengthens your core muscles and is perfect for toning your middle. Start by doing two 10-second planks each day, and later, you can master different postures and longer sessions.

You can see now that doing small exercises do not take up much time. Learn to set aside couple of minutes each day to do one of the exercises mentioned about to make your life a lot healthier than it used to be before.

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