16 April 2015

Get fit at your desk

Get fit at your desk

Your job is rewarding, engaging, and sometimes challenging, but you couldn’t imagine life without it. While your job is important for many reasons, (shocker) it may also be a danger to your health.

Office spaces typically encourage immobility. Many pack on pounds due to mindless snacking while remaining seated and inactive for 8-10 hours a day.  

Summer is finally here and gyms are more crowded than ever! Machines are filling up, and saunas are reaching capacity. Even still, many use long work hours as an excuse to forego the gym. After a long work day, committing to exercise for an additional hour seems far-fetched, but what if you could tone your body on the clock? Think 80's chair aerobics for ALL ages.

These office friendly exercises will help build muscle, increase endurance, and help you maintain a healthier lifestyle.

Buns of steal

Strengthen your gluteus by squeezing your behind for 10 seconds then slowly releasing. Repeat with 3 sets of 10. This subtle exercise won’t distract you coworkers, but will get you one step closer to a toned back side right in time for your beachwear debut.

The Wooden Leg

While sitting at your desk, extend one leg in front of you. Raise it as high as you can and hold it for 8 (Mississippi) seconds. Repeat this leg exercise 10 times with each leg.

Bicep curls


Scan your desk for inspiration. Perhaps you can use your water jug, or maybe a stapler if you’re a lightweight (literally.) Dedicate 3 minutes to each arm every hour. By 5 o’clock, you’ll have already toned your arm muscles for nearly an hour!

Wall (Street) Sit

Stand with your back against the wall while bending your knees. Slowly slide back down the wall until you are in a seated position with your thighs parallel to the floor. Hold this pose for 30 -60 seconds. You can create an even greater burn by crossing your right ankle over the knee for 15 seconds. Enjoy some guilt free Facebook browsing on your phone during your mid-day leg exercise

Stand Up!

Consider working while standing at least 30 minutes a day. There are many benefits to standing, like engaging your core, strengthening your back, and stimulating your blood flow. Use old boxes from the break room to raise your keyboard and/or monitors. 

Take the Stairs

Taking the stairs is always a more admirable health choice than opting for the elevator. Plus, who actually enjoys those crowded and awkward elevator rides at the end of the day. Consider taking the stairs down. If you work on the 45th floor, this may not be the most feasible option, but you could certainly walk a few flights down. For the more determined, walk UP the stairs as well.


This is just the beginning

Committing to these office friendly exercises will help tone muscles and keep you active during the day but won’t guarantee a rocking summer body or infinite health. The US Department of Health recommends at least 30 minutes of cardio exercise 5 days a week for adults ages 18-64. Use your office as an inspiration ground to continuously improve your health and stay active.