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6 Office Exercises to Stay Fit While You Work

Pop culture and social media have glamorized the 9 to 5 hustle. Showing up to work, and giving your 101 percent, every single day, is seen as the perfect dream. We all know that this hustle requires time, dedication, and untiring effort. However, there’s one thing that we all tend to forget, our well-being. For that, there are certain office exercises that every person, whether an employee, a business owner, or a freelancer, must engage in.

According to one source, 1 in 4 American adults spend more than 8 hours a day, sitting down. Sitting down all day weakens your legs, hips, and lower back, and increases your risk of gaining weight, developing heart disease, and getting varicose veins.

So, it’s crucial for you, your colleagues, and/or employees to keep the blood flowing throughout the day.

Continue reading to learn about 6 easy office exercises that work the upper and lower-body.

Office Exercises for the Upper-Body

Sitting all day long, especially in an uncomfortable position, can take its toll on the upper-body.

The following office exercises can help:

1. Arm Pulses

Let’s start with one of the easy office exercises, one that targets both the arms the shoulders.

The arms need movement and stretching as well, especially if you spend all your day typing.

The same is the case with shoulders.

A great way to give them a good stretch, and keep the blood flowing, is to try arm pulses – a simple exercise.

Here’s how you can do that:

  • Stand straight with your arms by your sides and your palms facing backwards.
  • While maintaining that posture, push your arms backwards (as much as you can) and hold for 20 seconds.

You can do as many reps as you want, as long as it is comfortable.

2. Triceps Dips

Triceps dips are great for getting in a good arm workout during your busy work schedule.

You can easily do it in your office. Follow these steps:

  • Get a stationary piece of furniture (like a chair, table, or a couch), to use as a base. Make sure it’s strong enough to not flip over with your weight.
  • Scoot forward, place your palms on to the edge of the base, and keep your arms straight (this is the starting position).
  • Begin to slowly lower yourself, until your elbows form a right angle.
  • Slowly bring yourself back up to the starting position. Try to aim for 3 sets of 10 reps each.

You can even get a triceps bar or two for the office (make for great ideas for gifts for coworkers).

Working out the triceps can increase your upper-body strength and improve the overall mobility in your arms and shoulders.

3. Desk Push-Ups

If you don’t have enough space in your office to do regular pushups, desk push-ups are great to provide you with that much-needed chest, shoulder, and triceps workout.

They’re a bit easier than regular push-ups. Here’s how to do them properly:

  • Get a sturdy table (one that you feel can withstand your weight).
  • Place your palms on to the edge of the table and extend your legs as far behind as you can (so that all of your weight is on your toes).
  • Lean forward so that your elbows are bent (as you do during a push-up).
  • Push the table and bring your upper-body up, so that your arms are straightened out.

Repeat 10-20 times (or as many as you can do comfortably).

If you don’t have a sturdy table around, you can try wall push-ups instead.

Office Exercises for the Lower-Body

Here are some office exercises to work the lower-body:

4. Chair Squats

You can always rely on good ol’ fashioned squats to work the lower body.

The office-version of this exercise are called chair squats.

Here’s how you do it:

  • Stand up straight (with your chair right at your back).
  • Extend your arms to maintain balance, and squat.
  • Go back up right before you sit.

Continue as long as you’re comfortable.

You can do regular standing squats as well.

5. Standing Rear Leg Pulses

Some people find squats extremely difficult to perform, especially if they have pain in the knees.

An easier way to get the blood pumping through your legs is to try standing rear leg pulses.

They’re similar to arm pulses (discussed above). Here are the steps:

  • Stand in front of a desk and use it for support.
  • Bend your legs one by one, at a right angle, and push your leg backwards.

Do this 20 to 30 times with each leg.

6. Calf Raises

Let’s face it; your calves directly support your bodyweight, and so exercising them is necessary to avoid cramps and blood clots.

However, by regularly performing calf raises at work for 5-10 minutes, you can see impressive results.

Here’s how to perform them:

  • Stand in front of a chair or a table (used as support).
  • Raise your heels off the floor, putting all your weight on your toes.
  • Hold this position for 5-10 seconds, before bringing your heels back to the floor.
  • Repeat 15-25 times.

Calf raises will help give some definition in your legs, and strengthen the ankles.

Ending Note

These office exercises take barely 10-15 minutes. Consider doing them at lunch breaks. Ask your coworkers to try them as well, and have joint workout sessions.

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