Your office is practically your home away from home: you spend eight or more hours there everyday, eat at least one major meal at your desk, and usually keep some clothes there as well. Even though you spend so much time in one place, it can be difficult to think of the office as anything but work, but it’s time to challenge your brain and consider your office the latest extension to your fitness program! Those eight hours that you put in at your desk need to have some activity in them beyond sending out emails and leaving your desk for just five minutes to do some exercise can not only improve your body physically but it can clear your mind and change your mood! You may not believe that it’s possible to actually exercise within the confines of your office, but with the addition of a few vital tools you can break for exercise whenever you feel like (within reason)!

When you’re thinking about exercise at the office, you probably imagine the infamous “take the stairs over the elevator” scenario repeated in so many women’s magazines. Taking the stairs is great and it does work to build strength in your gluteus maximus (buttocks), but variety is good. Use the stairs as your personal stairclimber a few times during the week but on regular days incorporate some of the following ideas into your day and not only will you build muscle and shape your body, but you’ll break your boredom as well.

One of the best pieces of equipment to have for the office is a set of hand weights. Most discount and sports stores carry sets that have weights ranging from 3-10 lbs. and have a storage rack included. These are usually not that expensive and are perfect for short weight-training sessions. You can store them under your desk (if there’s room) or beside a bookcase or filing cabinet. The rack will hold the weights in place so there will be no rolling around or stubbing your toe. Once you have your weights, plan to incorporate short sessions three days per week to allow adequate time for your muscles to rest and recovery. The obvious schedule would be Monday-Wednesday-Friday (unless your work requires you in the office on weekends as well), so think about those days and figure out the best times for you to stop and lift weights. Maybe you have a coffee break at 10:45 or 3:00. Whenever you can conveniently fit in a five minute segment for lifting weights, make a note. Try for four sessions throughout the day but three can work if needed. Follow a simple routine that works your biceps, triceps, shoulders, and other upper body muscles. Perform the movements slowly to get the maximum benefit from them. Remember to stretch your arms after finishing.

Another handy piece of office fitness equipment is a set of resistance bands. These bands are wide swatches of synthetic material that come in varying degrees of resistance and are usually color-coded as to resistance. Bands can be used much the same as weights. Place one end under a foot and hold the other end in your hand (you may need to adjust the length to get it just right). Hold your elbow close by your side and begin pulling the band up and slowly lowering down. You can use your bands for pull-downs as well, holding one end in each hand and raising behind head, stretching tightly and slowly lowering and raising. The main difference between bands and weights is that hand weights typically cannot be used for legwork while bands can. Tie one end of the band around your ankle and place the other end securely under your foot. Using the foot with the band tied around it, lift it a few inches off the floor and to the side, and begin lifting the leg out and back to work the thigh muscles and sides of the hip.

While not as glamorous as hand weights or resistance bands, good old-fashioned squats and lunges are still among the best exercises in the world to strengthen legs and buttocks. Standing in front of a chair with feet about shoulder width apart, slowly lower your body until your buttocks barely touch the chair, then stands up. Repeat for 3 sets of 15 repetitions. For lunges, begin in the same position and take one step forward with your right foot. Turn your back foot up until you are balanced on the toes of your left foot, lead forward so that your right knee forms a right angle with your leg, place hands on hips or on a chair for support, and slowly drop your body straight and then raise up. Repeat for 3 sets of 15 repetitions. You probably will want to close your office door while performing these movements lest your co-workers film you.

There are multiple options for fitting in exercise at work, even within the office itself. Invest a little money in weights or bands, or simply work with your body’s own resistance to shape and strengthen your muscles. No matter what method you choose, you will be pleased with the results.

Having a strong healthy body isn’t just about looking good; it’s about taking care of the one body you will have for the rest of your life. It’s important not only to develop your cardiovascular system and stay at a healthy weight, but also to build muscle strength all over the body to help support the skeleton. Upper body strength is key because of all the everyday tasks and demands we place on our arms, shoulders, and back. When your muscles are weak, you are more prone to aches and pains as well as potential injuries. The best way to protect your body from injury as well as diseases like osteoporosis is to strengthen the muscles and bones. Fortunately it’s easy to do that and with regular workouts you can see results in just a few weeks. Take the initiative to care for your body and it will thank you by developing a strong healthy system.

When you are considering beginning a training schedule for upper body strength, you should consider a few factors such as your age, health, and current strength level. If you are new to exercising and haven’t really done any strength training before, it’s best to start out at the lightest weight that’s comfortable to you and work up from there. More experienced exercises can better assess their own strength and decide what works. If you are older than 60 years of age, you may want to consult with your doctor to determine the best fitness program for bone and muscle health with the least amount of risk.

If you belong to a gym, ask a trainer to show you around the weight room and identify each machine and its use. Using weight machines can be a wonderful way to work your upper body but it’s important to understand how they work first. Weight machines can be difficult at times, especially if you need to change the weights and have never done so. If you need to use a machine that you don’t understand, ask a trainer or friendly nearby guest to give you a quick run-down. You may also want to consider arranging a private session with a trainer to help you get off on the right foot with your workout program. Trainers can also give you a general plan to follow to build strength over several months and that can be invaluable if you plan to go it alone at the gym.

For home exercises, you will need to invest in a set of weights that ranges from 3-10 lbs. You may require heavier weights later down the road, but this is the perfect set for beginners because of the range. Many discount stores sell a full set of weight with storage rack for $25 or less, so this shouldn’t be terribly expensive. Set up your weights in the room that you plan to use for working out. Keeping them in the same place is important so that you get into a habit of using them, but don’t put them somewhere that you rarely go. Out of sight, out of mind, is the rule for home weight lifting. If you don’t see the weights, you’re not going to think about using them. Many people ask about weight benches and barbells. Those are great accessories and can be very useful in a home gym, but for beginning weight lifters there’s really no need unless you simply want to buy them. Once you have bought and set up your weights, it’s time to plan your schedule. Locate a calendar and using the schedule below, mark down the days you will work out in a brightly colored ink to make it stand out. Writing down your workouts seal the day in your mind so that even if you don’t see the calendar that day, you still remember you’re supposed to be doing something.

The following schedule is a sample one-week program for the beginner level. Rest days are scheduled in to allow muscles adequate recovery time. Warm up muscles by walking briskly in place for two minutes while swinging arms gently. Rest no more than two minutes between sets.

Week 1

Day 1

Set 1, Bicep Curls: With arms at sides and elbows held firmly against body, hold weight comfortably in hand and raise for 5 counts; lower for 5 counts. Repeat for 2 sets of 15 repetitions.

Set 2, Lateral raise: With weights in hands, hold arms at 90-degree angle with weights in front. Slowly raise the elbow directly upward; then lower. Repeat for 2 sets of 10 repetitions.

Set 3, Overhead press: Hold weights in hands and rise to shoulder height. Slowly press weights overhead until arms are not quite fully extended; slowly lower. Repeat for 2 sets of 15 repetitions.

Set 4, Lateral fly: Hold weights in hands; raise arms up and open to the side. Bring weights together in front of the body; slowly open and bring back to sides. Repeat for 2 sets of 10 repetitions.

Day 2 – Rest & Recovery Day

Day 3

Set 1, Forward press: Hold weights in hands and bring up to chest height. Slowly push weights forward for count of 5; bring back for count of 5. Repeat for 2 sets of 12 repetitions.

Set 2, Tricep raise: With weight in right hand, lift straight overhead and then slowly lower backward until the elbow is at right angle. Lift to original position; repeat for 2 sets of 10 repetitions. Repeat on left side.

Set 3, Shoulder fly: Hold weights in hands at sides; with palms down, slowly lift up until just below shoulder-height; slowly lower. Repeat for 2 sets of 15 repetitions.

Set 4, Hammer curls: With weights in hands, turn palms facing each other. Lift weight up almost to arm; slowly lower. Repeat for 2 sets of 12 repetitions.

Day 4 – Rest & Recovery Day

Day 5

Set 1, Backward lift: Hold weights in hands and turn palms facing behind you. Lift arms behind you as far as possible, hold for count of 5, then slowly release. Repeat for 2 sets of 10 repetitions.

Set 2, Alternating punches: Hold weights in hands and raise to shoulder height. Beginning with right hand, press weight straight forward and slowly bring back; then repeat with left hand. Repeat for 2 sets of 10 repetitions for each side (20 total).

Set 3, Upward row: Hold weights in hands; step forward with one foot and lean forward. Extend arms downward, keeping the back straight; lift weights slowly as though starting a lawnmower in slow motion. Repeat for 2 sets of 12 repetitions.

Set 4, Angled Bicep curls: Hold weights in hands with elbows tucked against body. Angle arms slightly out to the sides; slowly raise and lower the weights. Repeat for 2 sets of 12 repetitions.

Days 6-7 – Rest & Recovery Days

Weight-lifting is one of the fastest ways to see changes in your body but too many people are scared away from it by horror stories of women turning into bulky Schwarzenegger clones as well as torn ligaments and other afflictions. The reality is nothing like that; women will firm up, not bulk up, and when you lift weights properly there’s practically zero risk that you will injure yourself. Don’t miss out on the benefits of weight lifting any longer; start one of these simple routines and be on your way to firmer muscles right away! Follow the exercises described below and incorporate them into your exercise plan at least three times per week, and you will start to see results in as little as three weeks. Pair you’re weight lifting up with daily cardio exercise and watch your body truly reinvent itself!

Begin by assessing your current strength level. If you are a member of a gym, the staff can help you determine the best weight for you, but if you’re a home exerciser, don’t worry. Invest in a good set of dumbbells that range in weight from three to ten pounds (more if you are an old pro at weight-lifting and expect to increase your strength considerably). Hold the 5-lb. weight in your dominant hand and do as many bicep curls as you can before tiring. If you can do more than 15 curls without feeling your muscle tire, you need to use a higher weight. On the other hand, if you were only able to do twelve repetitions or less, you should probably use a lower weight until you have built up more strength. Between twelve and fifteen reps means the five-pound weight is appropriate for you right now.

Once you have identified the right weight for you, the next step is to know the right form to use. Proper alignment is crucial to avoiding injury and getting the most out of your workout, so stand up straight as you move the weight and remember to keep your shoulders back and lifted and your head high. Imagine there is a string attached to the top of your head that is pulling your body straight. If you feel yourself begin to hunch over or slouch, stop and take a deep breath and then resume your good posture. Staying in alignment earns you the most results from your workout.

Build Upper Body Strength

This is a simple routine that you can easily incorporate to your preexisting workout schedule. Simply add these exercises three to four days per week and watch your muscles become shapely and defined.

Bicep Curl (tones front of arms)

The classic move, bicep curls can be underestimated and overused if you’re not careful. It’s not just about lifting a weight up and down; when done correctly, this can be one of the most powerful moves in your arsenal. Begin by holding one weight in each hand with your palms facing inward. Rotate your arms out so that your palms now face to the front and slowly lift the weight almost one hundred and eighty degrees until your palm and the weight face your shoulder. Slowly lower the weight back to its original position and then repeat. By slowing down the speed of the movement, you force the muscle to work harder than it would with the momentum of a fast action. This develops the bicep muscle faster and better. Repeat this move for three sets of 25 repetitions for each arm.

Tricep Press (tones back of arms)

The tricep muscle can be one of the most difficult muscles to develop primarily because most people do not use it very often in daily life. Running along the back side of the arm opposite to the bicep, the tricep muscle can turn flabby and droopy without exercise. The best move to tone saggy arms is to begin standing with feet shoulder-width apart with weights in hand. Take a giant step forward with your right foot, lean forward slightly and then raise the weights behind you with your palms facing the ceiling. Raise the weights toward the ceiling as far as possible and then slowly lower. Repeat this move for three sets of 20 repetitions: on the final repetition of each set, hold your arms up and gently pulse the weight up no more than a few inches. Asking your tricep muscle to squeeze every ounce of strength out of it will start to show serious results in a short amount of time.

Overhead Raise (tones shoulders)

Shoulders can be neglected when you focus on improving the arms, but having strong, healthy shoulders is vital to many everyday movements. Strengthening the shoulders will allow the arms to grow stronger as well and improve your overall upper body muscle. Begin by standing with weights in hands about shoulder height. Slowly lift the weights overhead and then lower. Repeat the movement for three sets of 25 repetitions. This move tones the muscles that run on top of your shoulder and increase performance from the bicep. When these muscles grow in strength, they complement each other and increase effectiveness as well as turning your muscles into lean, beautiful powerhouses.

Having strong arms is important to make your day easier, but many people seem to expect their arms to pick up anything and everything without ever making an effort to develop and strengthen the muscles. While you can go through life without building arm muscle, think about how much easier it is when you do: you’ll be able to pick up your child and not worry about being strong enough. Don’t forget about the nice side benefit of having lean, shapely arms! Building the strength is your arms is an investment in your future health and something that will repay you over and over as you call on your muscles to help you through your day.

When it comes to the subject of weight training, many women are frightened off by mental images of bulky female bodybuilders with protruding veins and think that that’s what weight lifting will do for the body. That’s just not so! For one thing, female bodies are not built to develop large, hulking muscles – that’s more for males. When you see a female bodybuilder with muscles similar to her male counterparts, you should know that that’s not natural and requires hours of devotion to exercise and weights. Some individuals choose to use steroids despite the banned status of the drug within the bodybuilding community, and that further defines and enhances the muscles so they appear larger. That is not what the purpose of strength training; rather, lifting weights challenges and strengthens muscles in order to make them stronger. The stronger your muscles are the better support you will have for your body. Support your body and you cut down on aches and pains, injuries and even possible fractures.

Now that you’re no longer concerned about your body bulking up out of proportion, it’s time to think weights. If you already strength-train you probably have a good set of weights to use, but if you’re just beginning, consider purchasing a basic set of hand weights ranging from 3-10 lbs. These are typically not very expensive and most will come with a rack to use for storage. A major advantage of a set of weights is that you can begin with the lowest weight you need and then work your way up slowly. Buying weights individually means that you’ll have to go back to the store to purchase another set when it’s time for you to increase the weight.

Now it’s time to think about working the muscles in the arms. Most people are familiar with biceps and triceps muscles, but there are actually two other muscles that allow the arm to follow a full range of movement. These are the brachialis, covering the front of the elbow and allowing you to curl the arm up; and the brachio-radialis, situated on the outside of the forearm and performing twisting motions. These four muscles work together to allow you make even the simplest of motions with your arms. In terms of strength training, it’s primarily the biceps and triceps that you will focus on but the remaining muscles can also benefit from exercises not targeted at them.

One of the best movements to strengthen the biceps muscle is the bicep curl. It’s a classic because of the way it builds the muscle without a complicated movement. Begin by holding the weights comfortably in your hands with arms extended by your sides. Keep your elbows tucked firmly against the body and slowly raise the weights up and then lower. Repeat this for 3 sets of 20 repetitions. To maximize the movement, slow it down. This requires the muscle to work harder and will develop it faster. A variation of the bicep curl is to begin the same way but angle your arms at a wider angle to work more of the muscle.

A more unusual method of building the bicep is performing the Plank pose from hatha yoga. It’s very easy and doesn’t even require a mat. Simply lie facedown on the floor with your hands at about shoulder height. Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet. Maintain this position for a count of 20; lower and rest for a minute, then repeat for 2 sets of 10 repetitions. This movement not only works the biceps but it also toughens up the core muscles.

Plan to work your arm muscles about three times a week to begin with. Investing as little as 15 minutes in challenging the arms and you’ll begin to see results in little as three weeks. Keep it up and you’ll see benefits that last throughout your life.

Massage is one of the most natural remedies possible. In fact, at times, it is even out instinct to massage. If you have a sore neck, the first thing you will be to touch and rub it. It's the same with hurting a body part. One of the first things a person does is touch it. Massage is also one of the best ways to maintain good health. Aches, sleeplessness, and tension can all be treated with simple massage. Touching is the basis of massage. Without the human touch, people can become depressed. Infants deprived of touch develop slowly, and have health difficulties. Children who are raised in touching families are healthier, sleep better, and demonstrate more happiness with their lives. We are, however, unlikely to touch each other because of the feelings of love associated with touch. Massage removes these taboos and allows positive, healthy touching. There are five great massages that will have you feeling up to speed in no time.

The shoulders are a great place to begin a self massage. Most people suffer from stiff necks and shoulder aches at some time. These problems can frequently lead to headaches and poor posture. Start by touching your left shoulder with your right hand. Begin with the bottom of your skull, work down your neck, your shoulder, and work toward the left hand. Go back to your neck at least four times during the course of the massage. Then do the other side with your left hand. Then make circular movements with your fingers. Press hard, doing these circular movements, on both sides of the spine. Do the same thing all the way up the neck, and around the bottom of the skull. Squeeze and release, several times, the area around your shoulder and upper arms. Very lightly hammer your shoulders with your fists, one at a time, to energize the area. You can complete this quick massage by stroking your hands, then move to stroking your face. Slowly move toward your chin, you neck, and finally, finish with your shoulders again. This is a great one for removing stress and tension.

Another quick massage that may make your day go a bit faster is the legs. A leg massage can be very helpful in the course of a long day. It can also be very nice after a tough exercise period. First, rest your foot flat on the ground. Beginning at the foot, stroke the entire length of your leg. Be sure to do both sides. Repeat this at least three times for both legs. Next, pay careful attention to the thigh. Kneading it regularly can improve the texture and shape. Very lightly hammer your thighs with your fists, one at a time, to energize the area. This should help if you've been sitting for an extended period of time. Massage your knees, front and back. Use your fingers to make hard circular movements around the kneecaps. Finally, knead your calf muscles. Finish the massage by lightly stroking the area.

Massaging your feet can invigorate and be a help to your whole body. While we all enjoy a foot massage from someone we care about, it's quite simple to massage your own feet. Place one hand under your foot and the other on top of your foot. Stroke the entirety of your foot three to four times. Next, begin working on each toe. With one hand, grab an individual toe, pull it, knead it lightly, and squeeze gently. Use your fingers to make hard circular movements around the arch and the ball of the foot. Knuckle the entirety of the foot with one hand in a circular movement. Stroke and rub the ankle. Finish by lightly stroking the entire area.

A hand massage can also be very relaxing. Start by stroking all of the hand. Then squeeze the hand all over. Take each finger and squeeze and rub it individually. Make hard circular motions over the joint of your thumb and your knuckles. Use your thumb to rub the tendons in the back of your hand. Work across the palm of your hand making hard circular motions with your thumb. The best way to finish the massage is by gently motioning the entire hand.

One final quick massage that will improve your day is an abdominal massage. This can improve digestion and stimulate weight loss. Start by using your fingertips to knead the waist from one side to the other. Then knead the sides with your hand. Finish by placing the flat of your hand on one side of your abdomen and pushing it to the other side. Repeat this motion about ten times.

Massage is a quick way to relieve everyday stress all over the body.