Rarely do we say exercise and work in the same breath. Why is that? Well, most of us have sedentary jobs and we’re pretty busy there. But you can use a portion of your lunch-break (or coffee break, for that matter) to get in some quick, effective exercises.
1. Take the Stairs
This is the most obvious way to fit in some exercise while at work. Stop taking the elevator and take the stairs! Now, we’re not suggesting you walk up all 20 flights if you work in a skyscraper, but you could pick the number of flights you’re most comfortable with walking, walk to that floor and take the elevator from there.
2. Do the Desk Dance
Channel your inner dancer and tap your feet beneath your desk or perform a rhythmic step. If you listen to music while working, move your feet to the beat, This would be a good move especially if you sit all day and need to get in some extra movement and calorie burning.
3. Jog In Place
Take a mini break from the computer and jog in place for a few minutes. As long as you’re in a cubicle or in your own office, no one will witness your mini maratho.
Legs and Butt
4. Wall Squat
Stand against the wall and bend your knees. Slide down the wall until your thighs are parallel to the wall. Hold 30 to 60 seconds, or as long as you can. Go back up and repeat, if you wish.
5. Printing Press
Whenever you’re stuck at the printer or copier for long periods, why not work in a workout? Stand with feet shoulder width apart, rise up onto your toes, then lower. Repeat as many times as you wish or until you’re finished copying. Sound too easy? Try doing the same move, one leg at a time!
6. Butt Squeezer
Here’s a secret move you can do even if you’re surrounded by coworkers. As you’re sitting, squeeze your buttocks together, hold 15 to 20 seconds, and release. Do as many reps as you want or until you tire. This will help firm up your backside!
Neck, Wrists and Ankles
7. Neck Tilt and Shoulder Roll
Slowly tilt head toward your shoulder. Hold for 10 seconds then switch to the opposite side. Roll your shoulder in a circular motion, both forward then backward. Repeat 10 times or as many times as you feel comfortable doing.
8. Carpel Tunnel Reliever
Wrist injuries are one of the most common workplace complaints, and carpal tunnel syndrome is at the top of the list. Physicians see this type of injury more than two million times each year! Try this carpal tunnel exercise before the beginning of your workday and any time your wrists feel sore:
- Stand up straight, extending your arms in front of you
- Extend your wrist and fingers as if you were telling someone to stop. Hold for five seconds.
- Straighten your wrists and relax your fingers.
- With wrists straight, make a fist and squeeze tightly. Hold for five seconds.
- Keeping fists clenched, bend the wrists down. Hold another five seconds.
- Straighten your wrists and relax your fingers again.
- Repeat this series five to 10 times, then relax.
9. Ankle and Calf Stretches
Here’s another good exercise for moving the lower extremities.
- Hold one foot off the floor, leg straight.
- Flex your ankle, then point the toes downward.
- Do 10 reps then repeat with opposite leg.
- After you have done this, draw a circle with your toes, moving one clockwise, the other counter-clockwise.
- Change feet and repeat
10. Core and Arms
Float Above Your Chair
Well, you won’t really float. You’ll use the arms of your chair to help suspend you for this move.
- As you sit in your chair, cross your legs, placing your feet in the seat.
- Place your arms on the arm rests, suck in your belly, and raise yourself a few inches above the seat, engaging your core, arm muscles and hands.
- Hold 20 seconds. Rest 30 seconds and repeat five times, if you can.
- Greatist.com http://greatist.com/fitness/deskercise-33-ways-exercise-work
- SparkPeople.com. http://www.sparkpeople.com/resource/fitness_articles.asp?id=1527
- HowStuffWorks.com, http://health.howstuffworks.com/wellness/diet-fitness/exercise-at-work/10-office-exercises-you-can-do-secretly.htm. Internet. Retrieved 14 February 2015.
- Forbes online, http://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk