My first job out of college revolved around personal training and group exercise. I was a personal trainer, taught aerobics and Zumba classes, and was the tennis coach at my high school. When a job offer came along for a desk job, working downtown DC from 8:30-5 every day, I was nervous about the transition.
The first few months I could hardly sit still for an hour at a time. I came up with the idea to write down exercises that I could do in the office, pick one a day and every time I get up to get water, use the copier, or go to the restroom, I would do a few repetitions of that exercise. I have a reminder on my computer that goes off every 2 hours to remind me to do the exercise, giving me that mental and physical break that I need.
The move I picked for today was the Side Lunge. This is the perfect exercise for my hips, which can tighten up easily from sitting. This is different from a regular Lunge or Squat because it’s working those hip muscles, and not just the hamstrings and quadriceps. To start, keep your feet parallel, like you’re about to do a regular lunge. Then stepping one foot wide out to the side, keeping the foot pointing forward, squat down, keeping your chest up and making sure your knee does not go past your foot. Then release and go back to the starting position. Do 10 on one side and then switch. It’s easy to do, doesn’t take a lot of space, no weights are necessary and takes about 2 minutes to complete!
