We know that sitting at a desk all day is bad for your health, but there are some small things you can do to ensure you aren’t totally sedentary at the office.
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Short bouts of cardio, strength-training exercises and stretching in-between conference calls and can help improve your fitness and have you feeling energized throughout the day. The next time you’re feeling the workday slump, try some of these exercises you can do right at your desk.
Stand with your back facing the desk. Place your hands on your desk with your elbows bent at a 90-degree angle. Place your legs out in front of you, then straighten your arms in a slow, deliberate motion. Repeat a few times until you feel your triceps burn. You can also do this one in the lunch room or outside on a bench.
Stretch and strengthen your calves all at once with this move. Simply stand up, then raise your heels until you are on your tippy toes. You can hold onto your desk or the wall for balance. This is great for getting your blood flowing after sitting for a long time, and will build amazingly sculpted calf muscles.
Nothing wakes you out of a mid-afternoon slump like a quick burst of cardio. If you don’t mind getting a little sweaty, set a timer for a minute and try an energy-boosting exercise like high knees or jogging in place. This is great for your heart and can be fit in many times during the day.
This is an excellent exercise for those who suffer from back pain or a stiff neck. Simply turn to the side while seated and use the back of your chair to twist your spine while your legs stay facing forward. Repeat on each side.
Tone your abs without making a scene with these isometric crunches. Place your elbows on your thighs, then try to curl your chest toward your legs with abs engaged. Hold for 10 seconds and repeat. If you’ve got a stability ball, use it as a desk chair (great for keeping your core engaged all day long!) and perform this exercise while slightly rolling back and forth on the ball.
Perhaps the most discreet move on this list, you’ll feel calmer and more relaxed while toning your arms. Place your palms together prayer-style in front of the chest, then push them against each other as hard as you can. You’ll be surprised how much you can shake just using your own body’s resistance against itself.