When you're juggling long days at the office with family commitments and a busy social life, gym sessions and exercise classes tend to fall by the wayside.
But getting in shape needn't mean slogging it out for hours at the gym. The key to fitting exercise into your hectic schedule is all about being creative with your time.
If you're sitting at your desk reading this right now, seize the moment with these easy exercises you can do at your desk.
1. Overhead press: Sculpted shoulders
For this you’ll need to raid the stationery cupboard. Sitting on your chair, hold a ream of copy paper with both hands. With your elbows bent, extend your arms overhead and lower to shoulder height. Repeat 10 to 20 times. Keep your arms in front of your head on extension and don’t lock your elbows.
2. Bicep curls: Buff biceps
You will need two 600ml water bottles (filled). Sit on the edge of your chair with your abs in tight and spine straight. With a bottle in each hand, curl them towards your shoulder and slowly lower down. Repeat 10 to 20 times. Move slowly with your elbows close to your sides and control the upward and downward motion.
3. Seated abs crunches: Flat stomach
Sit on the edge of your chair with your arms extended out in front of you. Keeping your back straight, contract your abs and slowly lower your torso towards the back of chair, making sure to keep back straight. Hold for five to10 seconds and repeat three times.
4. Tricep dips: Banished bingo wings
Sit upright and place your hands on your chair hip-width apart with your fingers pointing forward. Place your feet firmly on the floor. Slide your glutes off the chair with your elbows slightly bent. Lower your body by bending at the elbows until they are at 90-degree angle. Return to start position and repeat 10 to15 times.
5. Chair squats: Buns of steel
Begin sitting on your chair and clench your butt cheeks together. Lift your bottom off the chair and hover over the chair in a squat position for 10 to 15 seconds then stand up and repeat two to three times.
Ben McDonald, fitness lecturer at Premier Training International suggests these simple ways to squeeze fitness into your busy schedule...