Ready for 9 easy exercises for teachers? Do you ever find yourself at the start of the school year, middle of the school year, end of the school year…ok all school year exercise rut? If you’re anything like me, during the school year it can be tough to fit in exercise and it can be really easy to come up with excuses.
While there are several, legitimate reasons why we can’t exercise during the school year (most of it due to precious time) there are also several easy exercises for teachers to get you out of your rut.
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We all know that exercise is important but it takes a back burner when August comes. If we’re not in the classroom, we’re planning, creating, or grading. So what are some easy exercises for teachers you can do to stay healthy?We all know that exercise is important but it takes a back burner when August comes. If we’re not in the classroom, we’re planning, creating, or grading. So what are some easy exercises for teachers you can do to stay… Click To Tweet
Easy Exercises for Teachers — Use Your Chair
If you find yourself sitting for a period of time, do some chair exercises. There are many different chair exercises you can do such as:
Sit with your back straight and your feet flat on the ground. Touch your shoulders with your fingers and roll your arms backward continuously in a circular motion. Try to do 40 arm circles without moving any other part of your body.
Sit on the chair with your back straight. Then, bend your legs and the knees and make a running motion. Try to go as fast as you can for 45 seconds.
Squat Calf Raises:
Stand behind your chair and touch the backrest with your hands. Use a light touch with your hands while putting weight on your toes and lower your hips so your legs are bent at 90 degrees. Then, stand on your tip toes as high as possible without changing your hip or knee position. Hold this pose for one second; lower and repeat 25 times.
You may look silly doing this in your room but that doesn’t matter. What matters is you’re moving! You may even encourage other teachers or students to join in these easy healthy teacher exercises.
Easy Exercises for Teachers — Lunch Break Workouts
Another way to work in some easy exercises for teachers is to take a few minutes to get up and move during your lunchtime. Even though our lunchtime is often used to grade papers and plan lessons, it is good for us to take time to keep ourselves healthy.
Plus, if you’re me, I am way better at grading papers at home than I am at exercising at home. A few no equipment exercises you can do during your lunch break or when you have “free time” include:
- High Knees: Stand up and in a rapid fashion “run” kicking your legs up as high as you can.
- Plank Jacks: Hold your body is static plank position (which is great for your core anyways). Then add a “jack” motion with your feet by jumping back with your legs wide. Try not to let your booty rise toward the ceiling while you jump.
- Stiletto Squat: Stand up straight. Get on your tip toes and do a squat.
- Push Up Punch: Get in the push up position. Go down, push back up and “punch” one arm out. You want to alternate arms back and forth.
You can do all of these exercises above for 20 seconds, 4 times each with a 10 second break between each set. If you do complete easy exercises for teachers during the school day, make sure you have a protein shake or bar for lunch on days you work out at school.
It’s important to consume protein after exercising and remember to keep filling up your water. Do NOT skip lunch! This is very important!
If getting in these easy exercises for teachers during the school day isn’t something you are sure about, try doing it once a week to start. If it works, build from there. To hold yourself accountable, you can show other teachers some easy exercises for teachers and get a group going. Having a group to workout with helps hold you accountable.
A great way to work in some exercise while you’re at school is simply to walk. Everyone should make it a goal to walk five miles every single day. This is equivalent to about 10,000 steps. To work in this easy healthy teacher exercise, use a Fitbit or pedometer to track your steps.
Get Your Students Invloved
If you see that you are low, start walking around the classroom more or take a quick lap or two around the school during your lunch break or prep period. Finally, you can join your kids! There are FUN and EASY exercises you can do with your students. These include:
- Sky Reaches: Have your students stand up and swing their arms to the sky. Then go to their tippy toes and reach for the sky while keeping your body tight. Hold this for 15 seconds and then lower back down.
- Shoulder Blasts: Hold your arms straight out to the side and start with small circles gradually getting bigger and bigger! Then say “Reverse!” and have students go the opposite direction. Afterwards, raise your arms above your head and wave them side to side, clearing out all the distractions floating above your head. Finally, pump our arms and “raise the roof.”
- Sun Salutation: Yoga is a great way to start the day and you could work this one into your morning routine. Start with your feet together and hands at your sides with your head forward. Then raise your arms out to the side and over your head. Bend forward at your waist and put your hands on the floor. Step your feet back to the plank position; then lower your body dropping your hips and lifting your head and chest.This is called “up-dog”; hold this pose for 5 seconds. Then lift your hips and drop your head and shoulders to go to “down-dog”; again hold for 5 seconds. Finally, step your feet back towards your hands in a forward bend and slowly rise letting your vertebrae stack on top of each other. Repeat this 5 times.
While it is easy to make excuses, is also easy to get up and move! Whether you are working out alone or working out with your students, you are moving and that’s the most important part. You may not want jump into a full blown, five-day a week workout, but you can start small and work your way up. These fun, easy exercises will take you out of that exercise rut and make you a healthy teacher all year long.
If you haven’t seen the first two posts in my Health Teacher Series, check them out!
Healthy Teacher Part 1: The Why
Healthy Teacher Part 2: The Food
So what are you waiting for? Do you have an easy exercise that you like to do in the classroom or on your break? Share them below with your fellow teachers!