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 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

    Read Next

    Advertising
    Advertising
    Advertising

    Published on February 14, 2019

    15 Fitness Goals That Will Help You Live a Healthier Life This Year

    15 Fitness Goals That Will Help You Live a Healthier Life This Year

    Starting such a journey is never easy and you must remember this is not a crash diet, it is a lifestyle. Don’t panic and think you have to do it all at once as this will most likely overwhelm you. You may also find yourself giving up because crash diet are not sustainable.

    The best approach is to make simple changes to your daily habits and over time, you will notice all your bad habits have turned into good habits.

    Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

    Here are 15 fitness goals to help you on your journey:

    1. Drink More Water

    W.H.Auden said it best when he said ‘Thousands Have Lived Without Love, Not One Without Water’. With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrition to your body and even help improve cognitive function.

    Ideally, you want to drink about half your body weight in ounces per day i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

    Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.

    2. Add Some Lemon & Apple Cider Vinegar to Your Water

    It is recommended we sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

    The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion

    3. Stop Drinking Your Calories

    Yes, keeping hydrated is important but try to avoid high calorie drinks such as soft drinks, speciality coffee and juices as they are full of fast acting sugar.

    Advertising

    Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.

    4. Start Stretching More Often

    Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.

    Do yourself a favour and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

    So, the next time you work out, don’t forget you dedicate a few minutes to stretching before and after your workout. You will thank me for it later!

    Here’re some simple stretching exercises you can start trying:

    15 Static Stretching Exercises to Totally Enhance Your Workout Routine

    5. Add in Some High-Intensity Interval Training (HIIT)

    You may have heard about HIIT training because it is the big thing right now and believe me when I say ‘It works!’.

    The benefits include lower body fat, increased stamina, leaner muscles and fantastic hormonal benefits.

    HIIT is where you perform an intense exercise, for a very short time frame (about 30 seconds) followed by a slower exercise for about 90 seconds.

    Performing a HIIT routine for 1-3 times a week will lead to great results.

    Advertising

    6. Focus on Your Breathing When You Work Out

    For the most part, breathing is second nature to most of us. But when exercising, you may find yourself holding your breath and this is not good.

    It is important to consciously take deep breaths in through your nose and out through your mouth, this will fill your lungs with oxygen.

    7. Build More Lean Muscle

    We all want to have lean muscles because not only does it look good, it has great health benefits:

    • Improved posture
    • Reduced body fat
    • Improved metabolism
    • Strong bones
    • Protects and improves joint health
    • Improves stamina

    Learn more about building muscle in this guide:

    How Long Does it Take to Build Muscle and Increase Fat Loss?

    8. Decrease Body Fat

    This may seem like an obvious one but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

    • Improved joints and tendons
    • Lowered risk of diabetes
    • Reduced risk of heart disease
    • Reduced inflammation
    • Better performance and endurance
    • Improved appearance and confidence
    • Better hormonal profiles in your body

    Remember, it is not a race to see how quickly you can decrease your body fat, a healthy weight loss is around 1-2 pounds a week.[2]

    Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

    Think of it as a lifestyle and take it slow and steady.

    9. Eat More Greens

    What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

    Advertising

    Focus on dark, leafy greens as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants – all of which you body needs!

    Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

    10. Start Eliminating Sugar

    Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, save you money and improve your health in the long run.

    There’s no surprise we eat too much sugar and this should be one of your top goals moving forward (eliminating or drastically reducing sugar).

    Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

    11. Allow Yourself to Rest and Recovery

    The workout is where you go to breakdown the muscle tissue and it builds back through proper nutrition, rest and recovery. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals but that’s not the most effective approach.

    If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

    12. Get More Sleep

    When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body and over time these can lead to a lot of inflammation and chronic diseases.[3]

    Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

    13. Focus on the Habit and Not the Result

    It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you those goals.

    Advertising

    Don’t look at the scale, the tape measure, or the body fat percentage. Focus on the habits that will lead to those achievements.

    Don’t compare yourself to where others are, you’re right where you need to be.

    14. Take Your Fitness Outside

    This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

    Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

    Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more mental stimulation and a constantly changing environment. It also beats breathing in that recycled gym air.

    15. Do at Least One Pull Up

    This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

    If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed but is a great way to become dedicated and motivated.

    The Bottom Line

    It will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline as when you want to accomplish some or all of these goals. In fact, start making one of these goals happen this month!

    This guide on achieving goals will be helpful for you:

    How to Set Goals and Achieve Them Successfully

    Featured photo credit: ivan Torres via unsplash.com

    Reference

    [1] Phillippa Lally: How are habits formed: Modelling habit formation in the real world
    [2] Centers for Disease Control and Prevention: Losing Weight
    [3] Unity Point: The Scary Truth About Sleep Deprivation and Chronic Diseases

    Read Next