Simple To Do Office Workouts

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Simple To Do Office Workouts

office workouts introduction

Regular exercise is very important for good health. Additionally, obesity remains a big problem in the United States. As our U.S. economy moves from a blue collar manufacturing workforce to an increasingly  service and information workforce, sedentary behavior at work has unfortunately increased. While at work, most individuals spend a long time behind a desk or computer. Many suffer from prolonged sitting, which can cause serious health problems. This problem can be solved by intermittently doing office workouts while on the job.

Research shows that getting in even short office workouts during the workday can lead to a happier and productive work experience. It doesn’t take a lot of exercise to see improvements in creativity and productivity while on the job.

Here are a few simple office workouts that are simple, and time-efficient. And most of them only require what’s already available in a typical office.

office workouts chair squat

Chair squats

Start seated in a chair, then stand up. Sit back down slowly and under control. Repeat 10-15 times.

Desk push-ups

Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.

Stationary jog

Take a short break for a stationary jog. Stand up and jog or walk in place.  Continue for one minute.

.office workouts wall sit

The Wall Sit

Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds.

Stand Up

It’s a fact that prolong sitting is detrimental to your health. So, whenever you can, stand up.

Calf Raises

Standing with feet shoulder-width apart, place your body weight on the balls of your feet and raise your heels as far as possible. Pause at the top, then lower back down. Repeat for 15-30 reps.

The Seated Leg Raiser

While seated, straighten one leg and hold in place for five or more seconds. Then lower the leg back to the floor without letting the foot touch the floor. Do 10 – 15 reps. Repeat with the other leg.

Take The Stairs

Tapping Toes

While sitting, tap your toes on the floor under your desk.

office workouts chair dip

The Chair Dip

Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

Wall Push-Ups

Standing one to two 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.

Regularly doing these office workouts can significantly reduce your risks of serious health problems from prolonged sitting at work.

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