Lack of time is one of the biggest excuses that people use in order to get out of exercise. It seems that everyone is so busy with work that working out is the last thing on their mind. As an NCCPT trainer, this can be frustrating. Clients hire you to help them make positive life changes and reach their fitness goals, but when it comes down to it, they can’t seem to find time to make it to your sessions.
Whether a client has postponed or cancelled a session or not, giving them homework to do on their own throughout their work and personal hours can help them keep up their efforts and stay motivated to reach their goals.
Exercises Your Clients Can do at Work
- Shadow Boxing. Shadow boxing can help clients get a mini mid-day office workout in as well as relieve some of the everyday stress.
- Wrist Stretches. Wrist stretches can help clients relieve tension in the hands and fingers as well as shoulders since they require that clients stretch out their arms.
- Tricep Dips. Tricep dips are a great way for clients to kill some time in the break room or while waiting for a meeting to start.
- Back Twists. Back twists can give your clients a different view of their office while stretching out tensed up back muscles.
- Wall Sits. Wall sits are a great alternative to a chair if your client has a short meeting or is waiting for the microwave to finish heating their lunch.
- Glute Squeezes. Glute squeezes aren’t as obvious as other exercises and clients can opt for a few rounds whether at their own desk, in a meeting, or driving home from work.
- Leg Raises. Leg raises are a great way for your clients to work out while sitting at their desk and surfing the web or finishing a work report.
- Pretend Jump Rope. Pretend jump roping is another great way for clients to get some full-body exercise and kill time before a meeting or while waiting on lunch.
- Calf Raises. Calf raises can help clients build their muscle and leg strength while waiting for the printer to finish or the coffee machine to get warmed up.
- Stairs. If nothing else, having clients take the stairs can get their heartrate up and flowing throughout the course of their day.
Along with these exercises, recommend that clients trade a fast-food lunch for a brown bag lunch from home with lots of fruits and lots of veggies. Also recommend that they sip on water all day long and avoid those delicious but sugary drinks.
As an NCCPT trainer you already know that although these recommendations for exercises at work seem fairly simple, they can make a big impact.