Advertising
Advertising

5 Exercises You Can Do In The Office

5 Exercises You Can Do In The Office

Sitting at a desk all day can be pretty draining, and research shows that prolonged sedentary time increases the risk of chronic illnesses like diabetes, cancer and heart disease.

Unfortunately, as a writer I inevitably spend the better part of my days sitting, and while I try to fit in a workout as often as possible, the reality is that despite my best efforts, there are plenty of days where a visit to the gym, jog in the park or even quick high intensity workout just doesn’t happen.

The good news is that breaking up your office routine with light exercise every half hour or so can counteract the negative effects of sitting at a desk for hours on end. If you can’t remember to do this on your own, you could initially set a timer for every half hour to remind you to get up and move, but eventually it will become a habit.

Advertising

Of course, these simple exercises are no substitute for the type of workout that leaves you feeling like a sweaty mess, but they can help you stay alert throughout the day and may even prolong your lifespan.

c9b51d19e843d57c34333addbcbd8ed1
    1. Walking

    Walking will elevate your heart rate and improve your circulation, and it’s also the easiest way to exercise in the office without calling too much attention to yourself.

    Advertising

    Try walking a few laps around the room the next time you have to make a phone call, and rather than emailing someone down the hall, you could get up and talk to them in person.

    1. Calf raises

    Calf raises can be done unobtrusively next to your desk, and will strengthen your calf muscles while also improving your balance.

    Start with your feet shoulder-width apart and press yourself up onto the tips of your toes. Hold the pose for a second, then lower yourself back down and repeat. You can even make the exercise more difficult by working one leg at a time.

    Advertising

    1. Standing tricep extensions

    Tricep extensions will strengthen the muscles at the back of your upper arms, and although they’re usually done with a barbell or dumbbell, you can use anything from a large book to a water bottle.

    Start by holding your weight behind your head with both hands and extending your arms upward. Then slowly drop them back down behind your head and repeat.

    1. Chair squats

    Chair squats are great for your toning your legs and buttocks, but they’ll require a little more effort and you may attract a few stares from your coworkers while doing them.

    Advertising

    To do these, stand in front of your chair with your feet hip-width apart and lower yourself down until your buttocks lightly touch the edge of the chair. Without sitting down, press yourself back up into a standing position and repeat.

    1. Lunges

    This is another exercise you can do while making a phone call, and although it’s not as discreet as walking, lunges will get your heart rate up while working your glutes, quadriceps, hamstrings and calves.

    Stand up straight with your shoulders back, chin up and core engaged. Step forward with one leg and lower yourself until your knee is at a 90-degree angle. Push yourself back into a standing position and lower yourself again, this time using the opposite leg. Repeat until both legs are burning.

    Featured photo credit: Photo by Benjamin Child via unsplash.com

    More by this author

    Marianne Stenger

    Writer, Open Colleges

    Want to Improve Your Quality of Sleep? Avoid These 8 Things Before Bed Four Ways to Boost Your Earning Potential On Airbnb 5 Home Improvements You Should Leave to the Professionals 5 Best Ways to Reduce Your Carbon Footprint Is Your Job Impacting Your Health? Here are 3 Ways to Combat Unhealthy Work Practices

    Trending in Exercise

    1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

    Read Next

    Advertising
    Advertising
    Advertising

    Published on October 17, 2019

    How to Build Endurance Fast and Enhance Stamina

    How to Build Endurance Fast and Enhance Stamina

    Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

    So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

    What Is the Best Exercise for Endurance?

    When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

    Really it does depend. Why do I say this?

    There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

    Advertising

    When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

    When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

    When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

    Types of Cardio: LISS Vs HIIT, Which Is Better?

    There are two main forms of cardio that people are familiar with or have heard of.

    One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

    Advertising

    Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

    Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

    Here’s a routine you can take reference of:

    Mock Training Week (Novice Trainee)

    • Monday: HIIT sprint (1:3 work to rest) 20 min
    • Tuesday: LISS bike (slight resistance) 60 minute
    • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
    • Thursday: OFF
    • Friday: HIIT row machine(1:2 work to rest) 20 minutes
    • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
    • Sunday: OFF

    *the allotted work to rest ratio will vary based on the level of physical fitness of the individual

    Advertising

    How to Build Your Physical Endurance

    When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

    If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

    How Endurance Is Actually Built

    Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

    In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

    Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

    Advertising

    Final Thoughts

    Besides the workout advice above, I suggest you combine all these following quick tips:

    • Eat healthy and unprocessed foods.
    • Challenge your cardio/endurance (train with intensity).
    • Train frequently.
    • Track your progress.
    • Get to a healthy body weight.
    • Build a good cardio program.
    • Have a goal.

    Do these consistently because without sustainability, we will not see the most amount of results possible.

    Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

    Featured photo credit: asoggetti via unsplash.com

    Read Next