How to Work out in the Office With a Fitness Ball

Many professionals find that they do not have as much time as they would like to exercise. Those who work in an office environment should ensure that they get sufficient exercise over the course of the week to maintain a healthy weight and reduce the risks of problems such as cardiovascular disease. A fitness ball is a convenient piece of equipment that you can use to work out in the office when you have a few minutes free.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Clothing in which you can exercise
• Fitness ball
• Exercise mat

Prepare to Work Out in the Office

1. Change into clothing in which you are comfortable exercising. The clothing you wear to the office, whether it is a suit or dress, may restrict the motions you can make during your workout. In addition, you may build up a sweat when using a fitness ball that would require cleaning your professional attire.

2. Ensure your privacy when working out in the office. While a short break for exercising can energize you and make you more productive, your coworkers may find it distracting. If clients visit your offices, seeing someone workout during the day may raise questions about your company's productivity.

Perform Your Fitness Ball Workout in the Office

3. Choose an area in your office where you have sufficient space in front of you, behind you and to your sides to perform your fitness ball workout. You will need to have space in which you can complete the full range of motion for the exercises.

4. Lay out your exercise mat in the area where you will perform your fitness ball workout. With the exercise mat in place, you will have a surface on which you are less likely to slip. Place your fitness ball on top of the exercise mat.

5. Perform the fitness ball exercises with which you are familiar. You can perform exercises to target your core muscles, as well the upper and lower body. If you are not familiar with a particular exercise, it may be easier to learn the proper technique with a mirror or instructional video available.

6. Clean up after your workout. Some offices have shower facilities that employees can use during the workday. If your office does not have a shower available, you may want to schedule your workouts after you have completed all of your meetings for the day.

7. Sit on your fitness ball instead of your desk chair for as long as you are comfortable doing so during the day. While not as vigorous as a full workout, simply balancing on your fitness ball has benefits for building strength and toning your core.

Tips & Warnings

• If you don't have time to change clothes and do a complete workout routine, do whatever you can in the time you have available. Even if you only exercise for 5 or 10 minutes, you'll be doing your body some good.

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[kelly12345]

on 10/7/2009 Great tips here. I've been using the TendoFlex for my in-office workouts. I found out about it on AskMelissa, check it out here...http://www.askmelissa.com/index.php/features/09-28-09_tendoflex