The following are five of the best exercises that you can do as part of a quick workday microbreak. This microbreak will help keep you healthy and active whether you work from home or in an office setting. If you sit for an extended period of time, it can be extremely detrimental to your health. Even something as getting up and walking around a couple of times per hour will improve your health immensely. However, if you can include microbreak exercises like the ones listed here, you will not only be healthier, but you will also feel better and more energized, making it possible for you to get through a long day of meetings, phone calls and paperwork with ease.
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#1 – Dynamic Quad Stretch
Begin in an upright standing position maintaining proper alignment with your head, shoulders and hips. Bring one heel up against your seat, holding your foot with your hand on the same shoulder side. Extend your other hand overhead and raise to your toes. Return to the starting position and repeat the movement on the opposite leg.
Dynamic Quad Stretch
Start with one set of 20 seconds. Perform this exercise in a smooth, controlled movement with a quick stop when your hand and leg are raised.
#2 – Back Extensions
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Place your hands on your lower back or upper pelvis area. Contract your core and arch your back, focusing on the stretch happening in your low back area. Return to the starting position and repeat the movement.
Back Extensions
Start with one set of 20 seconds. Perform this exercise in a smooth, controlled movement with a brief stop in each position.
#3 – Sumo Squats
Begin in an upright standing position with your legs wider than hip-width apart and your toes slightly pointed outward. Bring your hands together in front of your body at chest-height. Bend your knees and hinge through your hips to move into a deep squat. Raise back up to return to the starting position, contracting your glutes. Repeat the movement.
Sumo Squats
Start with one set of 20 seconds. Perform this exercise in a smooth, controlled movement.
#4 – Curtsy Lunges
Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Bring your hands together in front of your body at chest-height. Bring one leg behind the other and lower your back knee into a curtsy lunge. Raise back up to return to the starting position. Repeat the movement on the opposite side.
Curtsy Lunges
Start with one set of 20 seconds. Perform this exercise in a smooth, controlled movement.
#5 – Jumping Jacks
Begin in an upright standing position. Jump up, spreading your legs wider than shoulder-width apart and extending your arms overhead. Jump back to the starting position and repeat the movement.
Jumping Jacks
Start with one set of 20 seconds. Perform this exercise in a smooth, controlled movement.
Give these five microbreak exercises a try to get a quick burst of energy whenever you need it during the day.
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