Advertising
Advertising

Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Even if your office offers lunchtime yoga classes for employees, it feels impossible to get away from your desk to show up on the mat. Eight hours of inactivity breeds more inactivity and even though hunching over your desk all day makes your body ache, it is hard to find the motivation to get a desperately needed release via exercise.

Fortunately, there’s an easier way to workout at work. Check out these quick exercises to get your body and mind in shape while on the job.

1. Relaxing Your Shoulders and Upper Back

Use these exercises to soothe problem areas in your shoulders and upper back:

Shoulder Blade Squeeze

Remain seated in your chair, sitting straight up with your legs and feet together. Engage your abs and extend your arms straight out in front of you, keeping them at shoulder level. Keep your palms facing down. Slowly draw your shoulder blades back and together; then, relax. Repeat five times.

Advertising

Straight Arm Stretch

Scoot to the edge of your chair and sit with your feet and legs together. Sit up tall and engage your abdominal muscles. Extend your arms out long behind you, keeping your palms facing in.

Squeeze your arms in to touch the back of your chair. Complete 10 reps and hold the last rep. Then, move your arms up and down one inch, keeping your palms facing in. Complete 10 reps and rest.

2. Strengthening and Toning Your Arms

Use these exercises to build lean muscle and burn fat in your arms:

Tricep Dips

Remain seated in your chair. Make your way to the front of your chair so that your hands are on the edge of the chair with your fingers pointed forward. Walk your feet out so that you are sitting in a chair position, using the desk chair for support. These areas will feel particularly sore if you’ve been working for a moving company, lifting heavy things, or even just sitting at a desk typing all day.

Advertising

Bend your elbows and lower your body down several inches. Raise yourself back to start without locking your elbows. You should feel the muscles at the back of your arms engage with each movement. Repeat 20 times.

3. Stretching Your Legs and Hips

Check out these exercises for stretching your legs while burning fat and building lean muscle:

Second Position

Stand up next to your desk, leaving one hand on the end of the desk. Spread your legs wide until you reach the second position ballet stance. Lower your body down in a controlled motion. Keep your torso upright and avoid leaning forward. Begin to pulse up and down, moving a few inches at a time.

Repeat 30 to 60 times returning to the top of second position only after all reps are completed.

Advertising

Leg Curls

Stand up next to your chair, placing your right hand on the left side of the chair. Stand with your feet together and engage your abs.

Begin by bending your left knee so that it is parallel to the floor. Then, place a pen behind your knee. Continue holding the chair, flex your left foot and then, curl your left heel up towards your bottom. Complete five reps.

On the fifth rep, hold the curl before pressing the left leg backwards for 5 reps. Repeat the circuit a second time before switching legs.

Standing Hip Opener

Stand up behind your desk chair with your right hand resting on the back of the chair. Place your left hand behind your head with your elbow pointing away from your body. Raise your right heel then bend your left knee. Lift your right knee out to the side, stopping at hip level. Repeat 20 times before changing legs.

Advertising

Repeat the sequence on both legs one more time.

Complete all these exercises for 10 minutes of bliss that will bump up your productivity and relieve tension. You don’t even need to leave your desk!

Featured photo credit: Lindsay via flickr.com

More by this author

5 Focus Hacks To Meet Your Goals 5 Fixes For Common Sleep Issues All Couples Deal With 8 Signs You Have A Strong Personality That Might Scare Some People How to Achieve Quick Success at Work Even If You’re Lacking in Clear Direction You’ll No Longer Be Fooled by Skillful Liars If You Know This Concept

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 How To Get A Six-Pack In One Month 5 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks

Read Next

Advertising
Advertising
Advertising

Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

    Advertising

    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

      Advertising

      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

          Advertising

          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

              Advertising

              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

                  Read Next