6 Easy Exercises You Can Do At Work Or Home

Life can get busy, and oftentimes, we tend to neglect our health and fitness. Daily exercise is a goal that most people have. Sadly, it is way too easy to make justifications for ditching workouts. Luckily, there are workouts that everybody can squeeze into their schedule, no matter how packed it is. Since not everyone has enough time to hit the gym, here are some quick workouts you can enjoy doing at home or at the office thanks to the experts at Sharjah Medical Center.


Make it a point to walk as much as possible if you’re doing no other physical activity throughout your day. Simple but effective ways to do this could include parking a bit further from your office building than usual or opting for the stairs instead of the elevator. You can also use your lunch hour wisely. Instead of spending the entire hour in the break room slacking, take the first 15 minutes or half an hour to walk around the neighborhood or the building. Enjoy the rest of the hour having your lunch. This way you’ll be implementing some physical movement through the course of your day. 

Push Production

Place your hands in your lap, palms closed as though in prayer. Now press your hands together. Rest and do it again. Your pecs, biceps, and triceps can be shaped this way. This is such an easy exercise and can be done for a couple of minutes every hour to shape and tone your upper body effectively with minimum effort. Similarly, you can try the Market Pull exercise as well. Place one downturned palm on top of the upturned palm in your lap. Your arms should form an elbow-to-elbow straight line. Start to pull your hands apart, and curl and lock your fingers. Without breaking your hold, pull as hard as you can. Rest and do it again. This isometric workout improves your pecs, delts, biceps, and triceps without you having to leave your desk.

March Or Jog In Place

If you can’t walk or jog outdoors, you can march in place rather than sitting constantly. Marching or jogging in place can be performed at home or at the office. It acts as a mini cardio exercise, getting your heart pumping and blood flowing through your body; a really good option if you can’t make time for a proper workout.

Table Chin Ups

If you don’t have a chin-up bar at your disposal, a heavy dining table can act as a substitute pull-up bar. Simple slide your legs underneath, hold the edge of the table with both hands, and slowly pull up. Your body weight will function as a spotter and you will feel your back muscles burning with gentle movements.

Air Biking

Air biking is an exercise that requires you to lie on your back, raise your legs, and circle them as you would when riding a bike; perfect for an at-home workout. You can also tweak the exercise by leaning against a chair or a couch and trying to push it with your back. You’ll be working your legs, abs, and core muscles. Simple yet effective and perfect when you don’t get a chance to hit the gym.

Bench Dips

Work your upper body with some sturdy furniture. Just like you do a normal bench dip, lifting your leg fires up your triceps and strengthens every muscle in your arms.These simple yet effective exercises will help you tone your body and get a total body workout wherever you are. Getting fitter doesn’t necessarily mean spending hours at the gym. Effective workouts done at the comfort of your home or office give the exact same results when done regularly. Remember though that getting fit also requires you to eat healthy along with regular exercise. So ensure you consume a wholesome diet and get in some kind of physical movement every day. To know more about how you can better your health, visit IBO, one of Sharjah’s best health centers, at https://ibo.ae/.
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