25 Ways to Exercise at Work

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Today's work usually comprise of sitting glued on our seats and staring at the computer for hours. So why not take a few minutes to exercise (and burn calories while your at it) even within the confines of your office?

Here are quick exercise routines you can do at work:


1. Ditch the elevator. Take the stairs. And for a real leg burn, take two flights of stairs at a time.

2. Take jog. Stand up and jog in place for one minute. Do this every couple of hours.

3. Do the celebratory split squat jump. Stand with feet apart and then step the left leg back while balancing on the ball of the foot. Lower into a lunge and then jump. While in the air, switch your feet so that the left foot is in the front and the right leg is now behind. repeat 10-12 times on each side.

4. Walk. Take a stroll to your co-workers' cubicles to talk to them, rather than sending them emails.

5. Do the seated dance. Why not? It's the perfect way to relieve stress. Besides, half of the time, nobody will be watching.

Legs and Butt

6. Do a wall sit, which builds strength and endurance. Standing with your back against the wall, bend your knees and slide your back down until your thighs are parallel to the floor. Hold this position for 30-60 seconds. For an extra burn, cross your right ankle over your left knee. Hold this position for 15 seconds. Repeat with your left ankle over your right knee.

7. Don't just stand while doing some of your work activities, like printing, faxing, and scanning. Instead, do a calf raise. Stand with your feet apart and on a tiptoe. Repeat for 3 sets of 12-15 reps. For extra burn, raise one leg at the time.

8. Consider a leg raise. So while seated, straighten one or both legs and hold the position for, at least, 5 seconds. Afterwards, lower your feet without letting them touch the floor. Repeat for 15 reps.

9. Do a desk squat by standing with your feet together and then bending your knees so that your thighs are almost parallel to the ground. As you bend, raise your arms straight up, towards the computer screen. Hold position for 15 seconds and repeat for 4-6 reps.

Shoulders and Arms

10. Perform triceps dips. Using a firm desk or a non-rolling chair, sit at the edge while placing hands on either side of the body and then gripping the chair's edge while doing so. Next, straighten up then immediately bend your arms. Complete 8-10 reps.

11. While sitting upright with feet flat on the floor, bring your palms together in front of the chest and then push them together until you feel your arm muscles contract. Hold for 20 seconds. Release and repeat.

12. Sit up with feet flat on the floor and grasp hands together as if you are giving yourself a handshake. And then, pull until you can feel the tension in your biceps. Hold for 10 seconds. Release and repeat.

13. Perform a fist pump and tone your arms. To do this, fist pump into the air and continue for 60 seconds or more.

14. Stand and throw out several boxing punches-- a few jabs, hooks, and uppercuts-- in quick succession. You can also do this even when you're sitting. Continue for a minute or longer, if desired.

15. Casually lean against the wall by supporting your body with just your forearms. Lean into the wall until the upper arm almost touches it and then push back out. This is a great way to work out the upper arms.

16. While seated, raise your legs into a criss-cross position. Put your hands on the armrests and then push your body off the seat. Hold position for 10-20 seconds.

17. Whether you're seated or your standing, take the stapler in one hand with your palm facing upwards. Bend your elbow and curl them up towards your chest, much like a regular dumbbell curl. Continue for 12-15 reps and then repeat using your other hand. Aside from a stapler, you can also used a filled water bottle or your purse.

Chest, Back, and Neck

18. Roll back your shoulders until your shoulder blades are pinched together. Hold for 5.19 seconds.

19. Do a shoulder shrug by raising shoulders up towards the ears and then hold for 5 seconds. repeat for 15 reps. Advance the exercise by doing it while standing up with a paper ream in each hand.

20. The pinstripe push-up is a modified version of the wall push-up. Standing a few feet from a sturdy wall, lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

20. Tone your neck. Put your head in your hands and then press your palms into your forehead as if you are trying to push your head backward. However, you have to resist this motion bu engaging your neck muscles. Afterwards, clasp your hands behind the back of your neck and try to push the head backward. This time, you will resist the motion using your hands. Hold each position for 5 seconds. Repeat 5 times each.


21. Put the swivel chair to good use by doing an Oblique Ab Fix. This is done by sitting upright with feet hovering over the floor. Hold the edge of your desk with your hands and then turn the chair from side to side and swish back and forth for 15 rounds.

22. Propagate proper posture by adjusting your chair's height so that your feet, hips, and arms are at 90-degree angles to the floor. Do not slouch.

23. Simply take a deep breath and tighten your abdominal muscles. Stay squeezed for 5-10 second. Repeat 12-15 times.

24. Do isometric crunches by curling your chest in towards the legs while resisting the movement with the arms. Be sure to keep your elbows on your thighs. Hold position for 10 seconds and repeat 10 times.

25. While seated on your rolling chair, position yourself so that you are seated at arm's length from your desk. Grasp the edge of your desk and then raise your feet slightly off the ground and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times.

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