Exercises You Can Do At Work

Keeping your body in shape is definitely not an easy feat especially when you are working at your desk.  It is important to keep your muscles moving and your heart pumping.  Sitting idly is not good for your body or your mind.  Think there is no way to find the time to keep your body healthy?  Well, I have some easy solutions to get you started!

As with any exercising, start with basic stretching.  Yes, I said stretching right at your desk.  As you exercise, make sure you are keeping your shoulders back and your head straight in order to help with your core.  Start with 8 slow moving neck rolls to keep your body relaxed.  Next, work on stretching your arms by bringing them straight in front of you and raising them up and down.  Try to do two set of 8.  Even simply pumping your arms overhead for 30 seconds will be progress.  Something else you can do is, lift each shoulder individually similar to a shrug with again two sets of 8.  To work your stomach muscles, simply sit up straight and twist at the waist.  Start out slow and work up to multiple sets.

You can work your legs also even though you are stuck in that chair.  Sit upright with both feet flat on the floor pulling in your abdominal muscles.  Then, lift one leg, hold for ten seconds then lift the other.   Try to repeat 8 times.  Another way to work on your legs is to cross your ankles and lift your legs again keeping your stomach tight.  Apply some downward pressure on your knees and hold until your muscles are tired.  Simply lifting your knees to your chest can aid in keeping your muscles fit.  The silent seat squeeze is a great way to work your glutes without anyone knowing you are even exercising.  Just squeeze your buttocks and hold for 5 or 10 seconds.

Here are some basic tips to keep your body ready for any situation.  Make sure you are drinking water.  Water is essential to staying in good health.  Also, make sure you are making good decisions.  Standing is always better than sitting so stand whenever possible.  I know that elevator or escalator is tempting, but how about taking those stairs?  Even if you start by only walking up one flight and build on that, it will help your body engage.  At lunch instead of hanging out in the break room, head outside for a walk around the building.  I also find it beneficial to park my car at the opposite side of the parking lot from my office building’s door.  No matter how tired you are at the end of a crazy day, you will have no choice but to walk those extra few steps.  It is imperative to keep your muscles moving and your heart pumping!

14 thoughts on “Exercises You Can Do At Work”

  1. Don’t forget to BREATHE. When we get stressed out, people tend to hold their breath. Remember to breathe 🙂 Namaste

  2. I normally twist myself in my chair just to relieve my back and I stretch my arms as far as they can go while leaning back. when you sitting for a long period of time it makes you tired and uncomfortable. I like the ideas of ways to exercise while at work. I need to try some of them

  3. I fidget around a lot because I can’t stand sitting around when work is a little slow. I actually started doing some of the exercises in this post and I found that to be more productive, while leading to some awkward scenarios when people stopped to stare 😛 The last tip at the end about water I can personally vouch for as I found myself feeling more vitalized and alive on the days I made sure to keep hydrated. Cubicle life ain’t too bad anymore 🙂

  4. Make sure you guys stay dedicated. A lot of people tends to stop their exercise routine after a couple of weeks.

  5. These are great tips. Make sure you guys stay dedicated to your routines and don’t give up.

  6. These are great tips and advises. I am going to start this week, also people please do not give up on your routines. Stay dedicated.

  7. I can’t wait to try some of these, if anything, it’ll give my co-workers a good laugh!

  8. Good tips. It is easy to forget to get up and stretch a bit and take your eyes off the glaring computer screen. I usually set an alarm on my phone so I make sure to take my scheduled breaks.

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