It seems like life just keeps getting busier and busier, doesn’t it? It’s difficult to find time to get adequate amounts of physical activity. The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of intense activity a week. It sounds easy to do but can get difficult to accomplish in reality.
So we’ve come up with some ways to sneak in some exercises while you’re at work. After all, we spend at least 8 hours a day at our workplace, so why not try to maximize our time there?
Here are some ways you can do exercises, especially related to the feet:
● Walking meetings or lunches. If you have a phone meeting, one-on-one meeting, or even a simple handheld lunch, you can do all 3 of those things while walking. Maybe there’s a nearby park for you to take advantage of.
● Squats and Lunges. During a conference call or every time you get up to drink water or go to the bathroom, do a set of 10 squats or lunges. This will improve your circulation and keep you more alert, rather than sitting idly all day.
● Foot letters. Draw the alphabet with your feet by rotating at the ankles. Be as expressive as you can to get the most out of stretching and strengthening your feet and ankles. Your plantar fasciitis will feel much better.
● Leg raises. While sitting at your desk, raise and lower your legs slowly. For a challenge, add weights by balancing a ream of paper on your shins. Raise and lower for a distance of about 5 inches.
● Heel raises. Stand up and stretch whenever you get the chance. Set an alarm to remind yourself. Each time you do, try a set of 15 heel raises. Your calves will feel a nice fiery pull and your Achilles will get stronger. Help reduce your risk of Achilles tendinitis!
These are great low-impact exercises for your feet and ankles. If you want a more vigorous exercise, you can try running or an exercise class during your lunch break (and then eat while you work at your desk). If you feel any foot pain while you try some of these exercises, make an appointment with our podiatrists at The Podiatry Group for an assessment. Our expert team of foot doctors can perform a thorough examination at our Jonesboro, AR office to treat your feet and keep them in tip-top shape!