Recent research indicates that even completing the recommended 30 minutes of cardio five times a week may not reverse the health risks associated with a sedentary lifestyle. This means that even if you work at night or in the morning, sitting in your desk chair all day cancels out much of that effort. The solution is to do short periods of aerobic strength exercises, correct your posture and stretch while you are doing those office hours. Workouts done at your desk probably won’t prepare your body for the summer, but they will help you burn calories and tone up. Keep reading for some exercises to try at work.
The Wallstreet Sit
The best athletes in the world make this movement all the time. Wall seats help build strength and endurance, but the best part is that anyone can do it anywhere, including at work!
Stand with your back against the wall, bend your knees and slide down until your thighs are parallel to the floor. You can start by holding this position for 30 seconds, but once you’re stronger, try doing 60.
Do you like to dance?
Walking alone at work is overrated. It’s time to get to know your employees better. Take a walk in the hallways and meet colleagues you haven’t talked to in a while.
It’s also a great time to get to know a new employee. Also, forget to send this e-mail to Accounting. Get some face time with Karyn in the hallway instead. She might enjoy it!
Quiet squeeze from headquarters
Silent seat compression is a “desk exercise” that you can do discreetly every time you sit at your desk. For anyone looking for a toned buttocks, it’s good for you.
To do this isometric buttock workout, simply squeeze your buns, hold for five to ten seconds and release. Continue until you finish a task or when your bottom starts to get tired. After doing this regularly for a few weeks, you’ll start to notice a difference when you look in the mirror!
The desk handle
Where’s the fun in having a wheelchair if you can’t play with it? When you’re sitting in one of these fun machines, make sure you’re at arm’s length from your desk and grab onto the edge.
Next, you’ll want to activate your trunk, lift your feet slightly, then pull towards the desk while allowing your chair to slowly roll forward. Your chest should barely touch the edge of the desk before pushing back to your starting point. Keep your feet elevated and do this for 20 reps.
Research indicates that long periods of sitting are linked to obesity, diabetes and cardiovascular disease. This makes standing the best choice while you are at your desk all day.
Research also indicates that standing significantly increases daily caloric expenditure. Standing is something you should invest more time in while you work. And you can try to encourage your colleagues to hold standing meetings if they can.
Wait next to the printer with intent
The printer sometimes needs an extra moment to warm up before giving you what you need. Also, depending on the number of pages you have waiting, your trip to the printer may take much longer than you want.
Don’t worry, this is time you can use to sculpt your calves. Stand with your feet shoulder-width apart, press down with your toes, pause at the highest point, then back down. They’re great fun and easy to do; the only downside is the pain you may feel the next morning.
Move your legs up
Didn’t get the pay raise you thought you were getting? Try leg lifts instead. People barely notice them, and you can complete them whenever you want.
When you sit down, straighten your legs and hold them in place for at least five seconds. Once this time has elapsed, lower your extremities without letting anything touch the floor. Repeat this for a minimum of 15 repetitions and you will have a solid workout.
The turn of the paper
For this activity, you will need to do some scouting. Look around the office for a ream of paper or a sealed package of paper. When you sit down, place what you found between your knees.
Once it’s there, push your legs inward to activate your inner thighs. Continue with this grip for 30 to 60 seconds while you prepare these reports. You should feel between a lot or little tension, depending on the strength of your legs.
Take the stairs!
Not in the mood to talk about elevators? Do you need an extra cardio burn? Well, take the stairs instead! Forget waiting in the elevator and put some pep in your step.
For a better burn, you can speed up in the straight line and remember to take two steps at a time. You might feel it in your legs the next morning, but that’s what you signed up for, isn’t it?
Here’s another silent workout that won’t draw your attention. It’s called abdominal compression, and you can do it at your desk or while walking in the hallways.
First, take a deep breath and tight your abdominal muscles. Then you bring them to your spine as you exhale. Stay in the compression position for five to ten seconds and release. Do not hesitate to repeat for 12 to 15 reps and prepare to feel the burn.
Curl the stapler
A good stapler can be an employee’s best friend. Whether you’re sitting or standing, hold a stapler in one hand, palm up. Now, simply make a basic curling motion using the stapler as a weight.
Start with your arm at your thighs, then bend your elbow and bend your arm towards your chest. Don’t forget to pause at the top before bringing your arm back towards your thigh. This works best with a weighted stapler.
Make your posture perfect
When you sit at your desk all day, you need to work on your posture. Practicing safe office ergonomics is the key to ensuring you maintain a healthy body and a strong core. We barely notice we’re slouching when we are.
The first thing to do is to adjust the height of the chair to make sure your feet, arms and hips are all at a 90-degree angle to the floor. You also need to engage your heart to keep your back straight throughout the day.
The Secret Dancer
It’s only Tuesday, and you’re already looking forward to Friday and an evening at the dance club. Fortunately, there is a solution to this weekly problem.
Release the stress you have and get some energy with the technique of sit dancing. You can make sure that no one is watching in advance, or you can show your moves to your colleagues next door.
Pump those fists
Okay, this activity could draw attention to you if you are not fortunate enough to have your own office. It’s the simple punch of the pump. Do this simple move whenever you need to stimulate some blood flow.
Fist pumps through the air like a champion and do it for a minute. Don’t forget to change arms while you pump, and don’t be afraid to do it for more than 60 seconds.
Toning and strengthening your hamstrings is not as difficult as you might think. You can accomplish this at your desk every time you get up for a quick stretch. Stand behind your chair in case you need support.
Once you have found your balance, step back one foot in a controlled manner and direct your heel towards the top of your thigh. Once you reach the top, slowly lower one leg and alternate with the other. Do at least ten repetitions of these.
Has standing become too commonplace for you? This means that you need to add an extra step to this process and make a squat. It’s simple and just needs to start in the right position.
Start with feet shoulder width apart and bend your knees until your thighs are parallel to the ground. Basically, you sit down, without physically sitting down. You can raise your arms in front of you toward the computer screen as you bend over.
Throwing sandwiches at joints
This movement is similar to the fist pump, except that you throw your fists forward and not towards the sky. They call it one-shadow boxing, and you can expect extra motivation when you need it.
Stand up and start throwing jabs, uppercuts and hooks repeatedly. Again, unless you have a private workspace, your co-workers may find this activity a little strange, but you need to practice!
Call this one “The Flapper”.
This simple movement is easy to do anywhere, including at your desk. And it’s a great way to tone your arms while getting your blood flowing.
Stand up and place your arms at your side with your palms facing back. Then pulse your arms backwards for five seconds. After the five seconds, relax and do this 12 to 15 times. Be sure to keep your arms straight and taut.
Raise your shoulders
The shrug of the shoulders is perhaps the simplest office exercise to perform at work. However, we do not recommend shrugging your shoulders during board meetings.
All you have to do is raise both shoulders simultaneously toward your ears and hold them for five seconds, then relax. Repeat this action for 15 reps, and once you are strong enough, try to do it holding heavy objects in each hand.
The festive activity!
Have you won over a new client? Did you finally get that raise you prayed for? Have you figured out how to fix the printer? Any one of these is enough to justify a split squat jump!
All you have to do is spread your feet hip-width apart, put your left leg back two feet and balance on the sole of your foot. Then you get into the lunge position and drive upwards with an explosion of energy. Change feet while you are in flight. You can repeat as many times as you like.