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9 Minute Office Workout


A blog about health and wellness, inside and out.


9 Minute Office Workout

Alisha Meyer

As those who work in a cubical, or any type of office formation, already understand the awful florescence lighting, the none stop gossip, papers that never end, and rushing around all day long without time to breathe! Because of the harsh conditions, it makes it almost impossible to take care of yourself, right!? These conditions make you grow sad, tired, irritable, and even worse....unhealthy at home. When you get home all you want to do is lay down on the couch, turn the TV on and binge your favorite show hoping the kids will fend for themselves for supper. The reality is, you can't watch Netflix because your kids need to be fed, your husband needs to talk about his day, and the house needs to be cleaned up at least enough to look like you don't live in a barn.

How on earth are you supposed to be healthy? Great question. You are going to have to multitask in order to keep a healthy standard of health, especially if you don't have time for the gym. How on earth can you possibly fit another thing into your busy life? Answer- short mini breaks at work every hour. I'm going to give you a SIMPLE 9 minute workout you can do at work that will increase your performance, energy, positivism, and health. Do this 2-3 times (or how ever many times you need) in a work day. Another thing to mention, try to stand for 2 minutes/walk around, every 45 minutes at work. This will also increase your performance and health. 

9 Minute Workout for the Office

Inhale arms up, exhale arms down - 2
Knee up to chest and hold for 1 second - 12 each leg
Around the world with head - both ways 8
Shoulder rotations 8
Extend arms out and small circles - both ways - 20
Bend down -hang upper body for 20 sec and roll up
Extend both legs backwards, one at a time - 20
Extend both legs to each side - 20
Extend both legs forward - 20
Roll both ankles - 20
Pushups 10
Plank 30 seconds
Squats 30
Calf Raises 15
3 BIG deep breaths


Prayer for Happiness and Confidence

Dear Father, give me the strength today to follow in your footsteps. I pray my ears are open to your voice and my mouth is producing encouraging and Godly things. Praise to you Father for yet again another day to make a difference for others! I love you.