Everyday fitness: 5 exercises to build into your day

A woman is stretching in front of her computer

No time for long periods of exercise? No worries! From now on, by tweaking your everyday routine slightly, you will be able to fit in quick bouts of exercise, for example, while brushing your teeth, sitting at your desk or watching TV. Below you will find five easy exercises that will help to keep you fit.

Exercise your calves while drying your hair

This exercise will strengthen your calf muscles and improve your circulation. Perfect for anyone who sits a lot during the day and would like to compensate for this with a mini-workout in the morning. In a standing position, push your heels off the ground until you are standing on the tips of your toes. Hold briefly, then lower your heels again slowly. Repeat 30 times.

Get more shapely legs while brushing your teeth

This is an easy way of exercising your legs and glutes. While brushing your teeth, lean against a wall with your legs bent. Your legs should be hip-width apart and form a 90-degree angle with your back. Hold this position for 30 to 60 seconds. Relax briefly and repeat.

Tone your glutes while waiting for the bus

Use the time you spend waiting for a bus or train by doing a quick exercise for your glutes. Simply tense the glute muscles for approx. 20 seconds, release and repeat as often as you can. This is a good exercise to do wherever you have to stand, so other good locations are in front of the photocopier or waiting in a queue at the bank.

Build up your abdominal muscles at your desk

Exercise your abdominal muscles while sitting at your desk in the office. Sit up straight and support your forearms on the desk. Now lift your bent legs up until your feet no longer touch the ground. Hold for 15 seconds and relax. Repeat at least five times.

Exercise your pectoral muscles at the PC

This exercise can also be integrated very unobtrusively into your office routine: To do the ‘chest press’ sit up straight at your desk and place the palms of your hands together in front of your chest. Push your hands together firmly for 20 seconds. Relax and repeat five times. This also works of course when you are sitting on the sofa watching TV.

You don’t need to make a huge effort to get fitter. If you integrate these quick exercises into your life each day, you will have more energy, plus the additional benefit of staying fit.

Stay fit! Your Dole team

A woman is exercising at home in front of the TV
Picture: Everyday fitness in front of the TV





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