8 Ways To Exercise While At Work

8 Ways To Exercise While At Work

Hours on end spent sitting in a chair looking at the computer can make you feel a bit sluggish.Image title


It’s a common complaint amongst those that work a desk job. Most of their days are monopolized by work and they can’t be as active as they’d like.


The question then arises, how can you burn calories and exercise while at the office? There are a lot of options and today we’re giving you eight exercises you can do at work! 


Take the stairs

There’s always a hack or two that’s available when it comes to getting in shape during your 9-5. One of these hacks is to take the steps when the option is available.  The more you move and the less you sit during the day, the better. If you have a meeting on another floor or if you’re heading out to grab some lunch, opt for the stairs. It might take a few extra minutes but it’ll get your heart rate up which is great for cardiovascular health.


Printer Push-Ups

The next time you’re standing at the printer waiting for your documents, do a set of incline pushups. Simply find a counter or wall and start in full plank position with your feet firm on the floor and your arms about shoulder-width apart. Next, you’ll lower your chest to the counter and push up, repeat this movement 10-12 times. This is an easy way to tone your arms and shoulders without having to get down on the floor in your office.


Desk Dips

Just like pushups at the printer, you can do dips at your desk or anywhere for that matter. It’s very simple. All that you have to do is face away from your desk and place your hands about shoulder-width apart with your legs extended. Bend your arms at the elbows and straighten to take the tension off of the elbows and on your triceps. Again, repeat this exercise 10 -12 times.


Chair squats

Every time that you get up from your desk chair, on the way back, do five to 10 squats before sitting down.  To do a chair squat, make sure that your feet are about shoulder-width apart. Once you’re in place, sit down and stand back up, tapping your behind lightly on the seat before coming back up into the standing position – repeat.


Crunch time

Now, if you work remotely, you can do your exercises in the comfort of your own home. If you want to work on your midsection, you can do that with ease. In between tasks on your to-do list, take the time to do as many crunches as you can in a minute. Set a timer and have at it. This will help break up the monotony of your day and help you raise your heart rate and tone your abs as well.

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Take a walk

We get it. You’re busy. But, it’s important to carve out at least 15 minutes during your work day to decompress. Your lunch hour is the perfect time to get out and get some fresh air. Take a spin or two around the block to stretch your muscles and add to your daily step count. It’s recommended that everyone gets at least 10,000 steps a day which translates to about five miles. Set goals for yourself and work to achieve and exceed them. Not only will you feel a sense of satisfaction you’ll also be moving towards a healthier lifestyle as well.


Ab twister

Your swivel chair isn’t just a chair anymore, it’s an oblique sculptor. Let us explain. If you have a swivel chair, this exercise will help strengthen your core. All that you have to do is sit upright in your chair with your feet hovering over the floor. As a side note, you’ll want to hold on the edge of your desk for stability because after all, your chair is on wheels! Once you’re situated, you’ll use your core to swivel the chair from right to left. Do this motion for as many times a day as you want!


Deep breaths

Let’s not forget about the importance of breathing. Sure, exercise is one of the best ways to reduce stress and increase endorphins, but learning how to breathe correctly also has calming characteristics.  First you’ll want to take a deep breath through your nose. Slowly fill your lungs from the bottom to the top.  Next, you’ll hold that air in until the count of three. Don’t exhale all at once. Rather, exhale slowly through your mouth and be mindful of your muscles.  Allow each breath to release any tension that you might have in your neck, back, shoulders and more. Become loose and truly focus on your breathing. Let the air go through your nose and slowly out of your mouth. Repeat as often as necessary!


Don’t let your 9-5 stop you from burning calories and sculpting muscles. Keep these eight exercises in mind every day and you’ll be well on your way to a healthier lifestyle!


As always, we are here for anything you need. We are grateful to be your community resource ready to serve you, your family, friends, neighbors and relatives. Please reach out at any time to 201-825-1266 or [email protected] Until next time… Enjoy your day!



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Phone: 201-819-3309
Dated: September 19th 2016
Views: 923
About Jeff: When looking to buy or sell in Northern New Jersey, you can rely on The Adler Home Team and their in...

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