"Of course you don't have time to go to the gym for an hour every day. Like most of us, you have to earn a living. Yet, as you sit at your desk, you feel your tushie spreading, your neck and shoulders aching. You know that you need to do something. But what can you do?" from Fitness 9 to 5, by Shirley Archer.
Presenting the ultimate multitasking solution, Fitness 9 to 5 is designed for the office worker who needs exercise. Most of the 69 exercises presented here can be done "at your desk, at the board meeting, or while taking calls." No special clothing is required, so you can exercise in your work clothes. No special equipment is required either, although a multiple-loop strap is suggested for some of the stretching exercises. Additional useful equipment includes a four-foot elastic resistance band to help with back- and shoulder-toning moves, flat walking shoes are recommended for some of the walking and stair-climbing exercises, and an ankle weight is recommended for some lower-body moves. A small weight is recommended, although the author suggests you can even use a water bottle as your weight.
The exercises in Fitness 9 to 5 are divided into five groups:
- Prework Workouts - exercises that can be done while you're still in bed, driving the car, riding the train, in the parking lot, climbing stairs to your office, and in your office before you sit down.
- Morning Starters - stand up, sit down, lift the coffee pot up and down, use the stairs, do standing pushups against the bathroom wall.
- Lunchtime Energizers - walking exercises, resistance band workouts.
- Afternoon Slump Survival - breathing exercises, in-your-chair crunches, under-the-desk leg stretches.
- Evening Stress Busters - desk chair exercises, muscle massages, exercises for the ride home
Accountants might enjoy the "Number-crunching shoulder-blade squeezes", "Stretching-the-budget standing hamstring stretches", and the "This client is a pain-in-the-buttocks stretch",
For those who like measurements and statistics, each exercise is described in terms of how many calories are burned by doing the exercise for one minute, and how many pounds will be lost (without changing any of your eating habits) as a result of doing that one exercise, one minute per day, five days a week, for 50 weeks.
If your goal is to improve your fitness while putting in long hours at the office, pick up a copy of Fitness 9 to 5 and start exercising today!