Smart Ways To Exercise At The Office

Everyone knows one of the secrets to maintaining or developing a fit and healthy body is regular exercise. However, exercising can be a difficult task for those of us who have a sedentary desk job that hampers us from engaging in regular physical fitness. 

On the upside, many forms of exercise are at the disposal of a desk-bound person. Try it — and you will find it will help alleviate cramps, muscle tension, back pain, and poor posture, and lower the risk of obesity.

Office Exercises For Your Feet And Legs

The following exercises can be very beneficial to your legs and feet:

• Toe raises: You can lift your toes while keeping your heels firmly planted on the ground. This can be done while standing and it works well if a person is in a seated position as well.
• Take the stairs: When you want to get in more exercise and work out your legs, try taking the stairs instead of using the elevator. This allows you to stretch your legs out and increases circulation.
• Football drills: Football players practice rapidly tapping their feet in place, it stimulates a run. You can do the same thing while seated and at intervals of 30 seconds each time.
• Leg extensions: While in a seated position, you will extend your right leg until it is hip level. Hold for as long as comfortable and then repeat with the left leg, do a series of 4 repetitions with each leg.
• Plie squats: You do this exercise by pointing your toes outwards and taking a wide stance. Slowly bend at the knees in the direction of your toes. Once you can’t see your toes anymore, slowly stand back up.
• Walk the hallway: You can walk down the hallway at work as often as possible, try to keep a brisk pace and do if often throughout the day.
• Lunges: While you are walking, take as wide of a step as you can and lunge forward, do as often as possible.
• Calf raises: You should stand in front of your desk so you have a brace to help you remain balanced. Raise your heels off the floor and slowly lower them, you can do this often and it will help with reducing back pain.

Office Exercises For Your Hands And Arms

Try the following exercises to benefit your arms and hands:

• Shoulder raises: You raise your shoulders to your ears, hold for a count of five and relax. Repeat with the alternate shoulder.
• Wrist stretching: Stretch your arms out in the front of you with your palms facing upward. With the other hand, grab your fingers and lightly pull them down to stretch out your forearm. Do this exercise as often as necessary and enjoy the release of tension it provides.
• Elevated push-ups: While you lean on a sturdy piece of furniture, slowly push your body off in a sort of standing push up. This can be done as often as you would like throughout the work day and is a great exercise for your arms.
• Hand stretches: This involves tensing and relaxing the fingers in your hands. Make a fist, spread your fingers and bend your fingers. Do this when you experience any hand cramps or stiffness in the fingers or hands.

Office Exercises For Your Torso

The following are some great exercises you can do to strengthen and lengthen your torso:

• Neck rotations: To do this exercise all you need to do is drop your chin and roll your neck around. Raise your chin upward and bend your neck from side to side, it’s a great mid-day tension reliever.
• Back twists: While sitting straight up in your chair, place your right arm behind your right hip and twist to the right and hold the pose. Alternate sides and do as often as you’d like.
• Gluteal squeeze: Tense up your rear end muscles and hold for the count of ten. Doing this exercise is a great way to build muscles in your buttocks and alleviate a sore back.
• Abdominal stretches: While sitting on the edge of your chair, stretch out your arms in front of you. Keep your back straight, contract your abdominal muscles, relax and repeat as desired.

Full Body Exercises

You can try the following exercises to help achieve a full body workout:

• Chair dips: Put the palms of your hands on your chair, with your feet on the floor. Move your buttocks off the edge of your chair and bend your elbows and lower your body. Straighten your arms out to return to the start position. Repeat as desired.
• Modified jumping jacks: Raise your right or left arm up and tap your left to the side at the same time. Keep your opposite foot on the ground and alternate sides for a full minute.
• Chair squats: Lift your rear end off of your chair and hold the pose for a few minutes. Do it often and it will increase your arm strength and alleviate back tension.

Why Exercise At The Office?

According to statistical and survey information from the National Center for Chronic Disease and Health Promotion, nearly half of all adults in America admit they do not participate in the recommended 30 minutes, five days per week of moderate physical activity. In short, half of us do not get enough exercise and it can negatively impact one’s health.

Not only is exercising extremely important, but so is sitting at your desk chair while utilizing the proper posture. Your desk chair should be adjusted to the proper height to reduce the amount of stress and tension on the back and neck. You should be sitting in a 90-90-90 position with your feet flat on the floor with your knees and hips bent at a 90-degree angle. Through using the proper posture while you are seated at your desk, you can avoid carpal tunnel, muscle and back aches and many other ailments that come from slumping, leaning or sitting in an awkward position.

READ 10 Tips for Improving Posture and Ergonomics

By engaging in regular exercise in the office and outside the office, you can ensure you remain your healthiest and avoid all the health issues that come from leading an inactive lifestyle.