“You can’t out train bad nutrition,” I think most people would say that’s true Monday when their workouts feel a little harder and slower after the weekend. Think about how many times you eat during the day. One hour in the gym a day isn’t going to beat out the three meals and two snacks where you ate only peanut butter. And let’s not even mention how many times you filled up your coffee cup in the break room instead of your water bottle… If you’re spending 40 hours a week sitting at a desk and 5 hours a week at the gym, well there’s only so much those 5 hours can overcome. 

So let’s find a way to make those 40 hours better for your body! And I’m not talking about buying a machine that moves your legs for you or a light up water bottle to announce your hydration with a mini rave. Quick simple resets throughout the day can improve your posture, get your blood flowing, and help your muscles relax. 

Arm circles – these are one of our favorites. Small, medium and large circles forwards and backwards for 30 seconds a movement. These are so easy to do at your desk and they really help build those small stability muscles in your shoulders! 

Water – have a large water cup at your desk and fill it up every hour. Getting up and walking to fill it up isn’t a lot of movement, but it will break up the bad posture you probably slipped into over the last 60 minutes staring at your computer.

Stretching – calf and hamstring stretches are easy to do while standing at your desk and reading emails. Or stretch out those shoulders by pulling your arm across your chest, reaching down your back, and pulling your arm behind your back. 

Do you have a specific injury you’re trying to heal? Talk to one of our coaches about what exercises you can do at your desk throughout the day. Taking 2 minutes to move 5x a day adds up to only 10 minutes, but can make a huge difference in how your body feels at the end of the day.