Exercising in an office, without a gym

Is it possible to exercise while working in an office with no time to take a trip to the gym?

Forbes Magazine and the American College of Sports Medicine seems to think so. 

Doing jumping jacks, wall sits and push-ups seem more productive than sitting at a computer playing solitaire or goofing off on Facebook. 

Can 12 exercises that a high school gym teacher makes their students do really be enough for an office worker to do while there is down time?

Here are the 12 exercises that Forbes Magazine lists:

1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Pushup (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11 Push-up and rotation (upper body)
12. Side plank (core) 

According to the ACSM’s Health Fitness Journal, each exercise should be done for 30 seconds with 10 second transitions from one exercise to the next. 

What good comes out of doing those 12 exercises instead of going on Facebook? 

Those 12 exercises can get an office worker up out of their chair and moving. 

Those 12 exercises help wake up the body after long periods of remaining still and sitting. 

Those 12 exercises incorporate total body, lower body, upper body and core exercises that can be done in seven minutes. 

What bad can come out of doing those 12 exercises instead of going on Facebook?

Some people give up after one or two months due to the lack of visible results. 

Some people may acquire an injury or sore muscles from not stretching properly before and after the 12 exercises. 

Some people get lazy after a brief period of time and give up on the 12 exercises. 



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