Trust us when we say we know the challenges of being a working mum. Mums at work not only have to deal with the hectic schedules in office, but also the crazy mess created back home by the little ones.
Nonetheless, work and children are not good excuses to lead a sedentary lifestyle. It’s time to work up a sweat and sneak some of the following office exercises in between work breaks. Never say there’s no time again to lead an active and healthy lifestyle!
1. The Warm Up Stretch
Inconspicuous Level: 10/10
Difficulty Level: 0/10
Before you begin your string of exercises at your desk, it’s good to give your rusty joints and muscles a good stretch. This warm up stretch is great for mums at work who are still feeling a little shy and embarrassed to embark on the full blown office exercises below. In addition, those who feel lethargic can use this stretch to re-energize.
How To:
Back your chair away from your desk and you’re ready to start this office exercise. With your fingers interlocked, place both your palms behind your head. Open up your shoulder blade and widen your arms such that both elbows are pointing to your sides. Tilt your pelvis and chest forward while pulling your elbows back as far as you can. Hold in this position for 30 seconds and recover slowly, repeat 3 times.
2. The Hip Stretch
Inconspicuous Level: 8/10
Difficulty Level: 1/10
From the office chair to the couch back home, mums at work spend a large amount of time seated. A sedentary lifestyle can cause numbness in the butt and uncomfortable tightness in the hips and legs. Furthermore, prolonged glute inactivity will hinder your performance when you’re trying to catch a bus for work or running after the little ones. This stretching exercise helps to loosen the tightness in your hips and activate your glute muscles.
How To:
Depending on the space under your desk, you may need to wheel your chair back even further than the first stretch to do this office exercise. Stay seated while you stretch your legs straight in front of you. Cross one ankle over the other and sit up tall in your chair. Holding your hands together, straighten both your arms in front of you and position them at chest level. Hold in this position for 30 seconds. You should feel your hips and glutes getting stretched in this simple exercise!
3. The Wrist Rotations
Inconspicuous Level: 10/10
Difficulty Level: 0/10
Mums at work tend to spend long hours typing away in front of the computer. This increases the risk of carpal tunnel syndrome, which causes numbness or a tingling sensation in the hand. Reduce the risk of carpal tunnel syndrome by doing this simple office exercise!
How To:
When we say that it’s simple, we meant REALLY simple. All it takes is just 10 rotations clockwise and counterclockwise on each hand and you’re done stretching your wrists! It’s so easy that no one will suspect you’re trying to do some office exercises at your desk!
4. The Neck Relaxer
Inconspicuous Level: 9/10
Difficulty Level: 1/10
Looking down at the phone, staring intently at your work computer and bending your neck forward to get closer to your child can all cause a strain in your neck. Mums at work need to do this office exercise to relax their neck muscles and prevent stiffness.
How To:
Sit up straight in your chair and turn your head side to side in a slow manner. Proceed to turn your head up and down until the tension in your neck is relieved. Do not try to roll your neck or risk exerting unnecessary pressure on your spine.
5. The Shoulder Shrug
Inconspicuous Level: 8/10
Difficulty Level: 1/10
If you slouch in front of the computer during office hours, this exercise is catered for you. When you slouch for prolonged periods of time, your poor posture puts a strain on your shoulder and neck muscles. This leads to upper back and neck pains. Mums at work who are experiencing similar problems can use this exercise to alleviate the symptoms. Just don’t practise this exercise when your boss is questioning you, unless ‘I don’t know’ is your only answer.
How To:
To begin, raise both shoulders up toward your ears, as if you’re feigning ignorance. Hold your shoulders in this position for 10 seconds. Slowly relax and lower your shoulder. Repeat at least 3 times.
6. The Bear Hug
Inconspicuous Level: 7/10
Difficulty Level: 1/10
If you do not elevate your computer screen (or adjust your chair height) to suit your eye level, you may subconsciously start to slouch and hunch your back to accommodate to the low screen height. This exerts unnecessary pressure on your spine and back muscles, resulting in back pains. Mums at work should do The Bear Hug to help relieve back aches in the office! Besides, you deserve a big hug for your hard work too!
How To:
This office exercise may attract some puzzled looks from co-workers, but keep calm and proceed. Hug your body with both arms, placing your right hand over your left shoulder and vice versa. Give yourself a tight hug, working the bicep muscles. Inhale and exhale deeply while in position and feel the relieve between your shoulder blades.
7. The Chair Squats
Inconspicuous Level: 2/10
Difficulty Level: 7/10
Sometimes, the stiffness in your body requires more than just simple inconspicuous exercises to relieve. If you’re desperate for a good core stretch, or you’re falling asleep at your work desk, you’ll love this office exercise! Mums at work can also do this office exercise daily to tone up triceps and core for a fitter body!
How To:
Ignore all the attention you’ll be getting, exercising is more important! Make good use of the office chair for this workout! Take one step away from your office chair. Stand with your back facing the chair and reach back to grab the chair’s arms with both hands. Squat down onto the floor but don’t let your bottom touch the ground. Stay in this position for 30 seconds. Repeat 5 times to work those muscles!
Note: For mums at work who are wearing a skirt or dress, we suggest you skip this exercise!
8. Pump It Up
Inconspicuous Level: 0/10
Difficulty Level: 7/10
Mums at work need to stay awake to perform well on their job and avoid overtime work. This office exercise is great to get your adrenaline pumping after suffering from a food coma! It also helps to relax the stiff muscles in your arms and legs from long hours of sitting. However, you’ll undoubtedly stick out like a sore thumb in the office while doing this exercise.
How To:
Push your office chair aside, you’ll need to stand for this exercise! This office exercise might be difficult for those who have problems with coordination. However, fret not, just start slow and pick up the rhythm as you go! March on the spot in front of your desk, making sure to raise your knees perpendicular to your body. While you’re marching, pump your hands in the air with your palms facing the ceiling. Bring your hands back down with every alternate step, making sure that your thumbs touch your shoulders.
Pro Tip: You can give your muscles an even better workout by holding onto a pile of books or a heavy water bottle!
9. The Karate Mum
Inconspicuous Level: 0/10
Difficulty Level: 8/10
Mums at work usually experience high stress levels because of both work responsibilities and familial duties. This office exercise is a great stress reliever for mothers who’re hitting their tolerance threshold! It’s also perfect for working the hips and quadriceps. Mothers who struggle with body coordination may find this exercise quite challenging. Do not be intimidated, practise makes perfect when it comes to this routine!
How To:
Take at least two steps away from your desk and push your chair aside. For safety reasons, make sure there isn’t high human traffic in your area. Swing both your arms up to the sides of your face and lift your right knee up to 90 degrees angle. Keeping your leg in position, swing your arms firmly down to your knees in the same manner a karateka would smash a plank with his/her knee. Repeat this other leg, doing 20 reps per leg.
Note: Mums at work who are wearing tight bottoms should not attempt to do this exercise.
10. The Table Push-ups
Inconspicuous Level: 3/10
Difficulty Level: 9/10
Despite their hectic schedules, mums at work can still maintain a good figure by exercising in the office. Ditch those flabby arms by doing some table push-ups in between work breaks! The fitspo colleagues are bound to bust a move after seeing this office exercise.
How To:
Move your chair aside and face your desk. Position your hands on the table, making sure they are one shoulder apart. While in this position, take 3 steps away from the table such that your body is tilted towards the desk. Bend your arms to go into a push-up and try to hold in this position for at least 3 seconds before straightening your arms. Repeat this office exercise 20 times.
Note: If your office desk is too low, it may pose as a challenge for this office exercise. You may want to consider doing this on a platform that’s more elevated, such as a bookshelf or the pantry counter.
Mums at work can improve their sedentary lifestyle and incorporate some (if not all) of these office exercises in their daily work routine. You can choose the exercises that are more inconspicuous if you’re embarrassed about working out in the office. If puzzled gazes don’t bother you, go ahead and attempt the harder office exercises!
Besides these exercises, you can easily keep fit with these fitness apps and fitness devices! Also, incorporate some sports equipment in your workout routine to up your fitness game! With an active lifestyle, you’ll feel energised at the end of a long work day and can look forward to spending the night with the family!
