7 Office Exercises: Simple Exercises You Can Do While At Work
If you’re lacking the time it takes to have a regular fitness regimen
because of work, kids, or life in general, then there are simple office exercises
you can do while at work could be just what you need. These 7 simple
exercises and tips you can do while at work are fast and easy. You can
still have a great work out without the need for a gym.
1. Instead of using a desk chair, sit on a large exercise ball. The balance
required for sitting on the ball is a great core stabilizer. You’ll be
toning and strengthening your ab muscles without even realizing you’re
doing it. It takes very little to no concentration, which can leave your
brain power for your work.
2. Resistance bands are great for your toning legs and arms. You can hook
the bands to the legs of your desk or chair and do arm or leg reps while
you’re sitting at your desk. If you are on the phone, switch hands as you
do the reps. If you’re typing at your computer, work your legs with the
3. Walk. During breaks walk as much as possible around the office. If you
have ankle weights, then strap those on while you’re walking for an added
4. Leave the elevator behind and take the stairs. Even if you’re on the
14th floor, walk up two to three flights and then catch the elevator the
rest of the way. Doing just this one thing alone gets your heart pumping,
and releases endorphins. It provides a great start to the day on which both
your body and brain will thank you.
5. Parking. You may not think that your parking spot has anything to do
with your fitness level, but parking further away can actually provide a
mini cardio session. Make sure to leave extra time so you aren’t late, and
park in the furthest parking spot you can find. Strap on those ankle
weights and either walk, run or march up to the building. Don’t worry about
how you will look doing it because the body you’ll gain from it will look
and make you feel even better.
6. Stretching is always important. Sitting at a desk for 8-9 hours a day
can lead to muscle stiffness, loss of flexibility, back and neck pain,
restless legs, blood clots, and stiff joints. Of the things you can do for
the health of your body, stretching is the most important. You should be
getting up every hour to stretch.
7. Easy stretches you can do at your desk can be anything from reaching up
to the ceiling with both arms to touching your toes, to ballet plies. Make
sure to give your back a good twist from side to side. This can be used to
stretch both your spine and your abs. Writer’s belly happens when the
ligaments in your abs shorten because of sitting for long periods of time
resulting in a “pot belly”, so make sure you’re stretching those abs to
keep them long and lean.
Finding time to work out and keeping fit can be challenging, but
implementing just a few simple things throughout your workday while in the office can really
make a difference.