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Working Out. . .At Work
Staying In Shape At The Office When You Can’t Get to the Gym
by Bob Bonham


Bob Bonham's - Working Out. . .At Work Staying In Shape At The Office When You Can’t Get to the Gym

NEW YORK—Cold weather isn’t the only excuse people will use to avoid going to the gym this time of year. Many are simply too busy with work to find even half an hour to go hit the weights or ride a treadmill. It’s possible to actually get exercise at work, but don’t expect the same results you would get if you actually took the time to visit your local health club, says Bob Bonham of Strong & Shapely Gym in East Rutherford, NJ. If projects are piling up on your desk, deadlines are fast approaching and you can’t find time to work out, consider actually working out at the office. Bonham says that there are small things that extremely busy people can do to get in a bit more exercise at work when going to the gym is just not an option. Following are tips for training “on the job” for everyone from corporate executives to administrative staff.

Train in the Office: If you are lucky enough to actually have a corner office with some privacy, invest in a small set of dumbbells, a resistance band and ankle weights. You can lift light weights or use a resistance band while speaking on the phone with clients. Just remember to close the door and don’t get caught by your boss or coworkers. If you work in a cubicle and have little privacy, you can always use some full bottles of water (or any heavy item) to do arm curls. Of course, working out with light weights or makeshift items isn’t going to build big muscles or make you burn much fat, but doing so will help you relieve some stress and is better than doing no exercise at all.

Do Squats At Your Desk: Stand in front of your office chair with your feet shoulder-width apart, then bend your knees like you’re about to sit on the chair and keep your weight on your heels. Once your legs are parallel with the seat of your chair, rise to a standing position. Also try to release some stress and tension by doing makeshift shoulder raises: Raise your shoulders up to your ears, hold them, and then relax.

Take the Stairs & Also Walk During Breaks: If you work in a high-rise, consider taking the stairs instead of waiting on line forever for the elevator in the morning. Stair climbing is great aerobic exercise. Also, during your lunch hour, try walking for 20 to 30 minutes. If it’s too cold to walk outside, go to a nearby mall and try to some brisk “power walking.”

Isometric Exercises: Isometrics are one of the simplest exercises you can do, and they can be done almost anywhere. Try squeezing the muscles in your arms, legs, buttocks and abdomen over and over. A simple way to do this: tighten muscles on certain body parts for five seconds and then release. Work each body part for about one minute. No one will know that you are doing isometrics, so you can try doing them while talking on the phone to clients, working at your computer, or even during a long and dull staff meeting.

Stretching in Your Office Chair: You probably spend a lot of time sitting down at the office, with your eyes transfixed on a computer screen. A good way to get a little exercise and relieve stress and tension is to stretch. This helps prevent back pain and can increase circulation to your abdominal region. Try a “seated back bend.” First, sit “tall,” with your tailbone firmly placed down on your seat. Keep the top of your head toward the ceiling. Next, pull in your stomach and put your fingertips behind your head, with your elbows to the sides. Then inhale as you lift through your chest and back up through your elbows. Arch your back a little through your upper back until you feel a stretch in your chest area. Do this for a minute.

Walk to Your Car: It may not sound like much, but you can actually get some decent exercise by parking your car just a bit further away from the office than you normally do and walking a few extra blocks. Just remember to wear comfortable athletic shoes that you can change out of when you reach the office.


The January 2007 issue of Exercise for Men Only magazine wrote that Strong and Shapely Gym in East Rutherford, NJ is “widely renowned as one of the best training centers in America.” The December 2005 issue of MuscleMag International noted: “Bob Bonham is one of the great experts in the field of health and fitness.” The gym is the training center for everyone from top athletes to business people just trying to stay in shape. The gym has 334 workout stations, with 12 computerized circuit machines (9 in stretching rooms), 60 leg machines, 35 for chest, 30 miscellaneous benches, 5 Smith machines, plus 1 neck, 14 shoulder, 41 back, 72 cardio, 7 lower back, 25 ab and 23 arm machines. Also look for 40, 675 pounds of free weights, 20,000 lbs of plates, 17, 700 lbs of dumbbells, 2075 lbs of fixed barbells and EZ-curls, 990 lbs of Olympic bars, and a posing room and sauna.
For more information, visit www.strong-and-shapely.com


Bob is a regular contributor to many bodybuilding magazines.





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