8 ways you can get more exercise in the office
Getting and staying fit is not just a habit to be picked up for a New Year’s resolution. Fitness is a lifestyle, one that requires consistent production in order to reach and maintain your goals. But if you work in an office environment, it can be difficult to get in any type of physical activity, especially if you’re sitting down all day.
But, if you want it bad enough, there are always things you can do to stay fit, even while you’re stuck in your cubicle. Let’s take a look at some of the many ways you can get exercise while stuck in the office.
1 - Take the stairs: If you work in a building with multiple floors, an elevator might make life much easier, but easier is not always better. Stairs make for a great all-around exercise and should be utilized whenever possible. It’s great for the cardiovascular system, and it’s a complete lower-body workout that can strengthen your calves, quadriceps and glutes. It’s also helpful in building up your bones to make them stronger, and it burns a lot of calories, so if you’re trying to lose weight, it’s an ideal exercise. And if taking things one step at a time is too easy for you, take two steps at a time for a more advanced workout. As an added bonus, you won’t get sick when someone in the crowded elevator coughs or sneezes on everyone else, because you took the stairs!
2 - Take a walk: When you get a break at work, don’t spend it staring at the vending machine in the break room. Get up and walk around. If you can go outside, take a walk around your building, stop and smell some flowers and enjoy the fresh air. Walking might not be the best exercise you can do, but it’s better than just sitting there. At least you’re burning some calories and getting your cardiovascular system moving. If you’re stuck indoors, walk around the halls during your break, just don’t bother other people who are working. You can also park your car further away from your entrance, giving you an opportunity for more exercise.
3 - Resistance bands: These rubber-like tubes come in all different resistance weights and they do a really good job of strengthening and toning your muscles. You can workout both the upper and lower half of the body and build muscle from the comfort of your office chair. Resistance bands are available at pretty much every sporting goods store these days and can be purchased online for very cheap. Plus, they don’t make any noise, so you can work out all day without any of your cubicle mates knowing. They’re also very light and compact, so you can keep them in your desk or your briefcase.
4 - Use the wall: If you have a wall nearby, it can be a useful tool in your fitness regimen. Stand with your back against the wall, lower yourself until your thighs are parallel with the ground and hold that position for a minute. Push yourself back up and repeat. You can also try a modified type of pushup, where you face the wall putting your palms up against it, and push yourself out from the wall.
5 - Calf raises: Using a chair or a wall for support, simply raise up your heels so you’re standing on your toes. Push yourself up like that in sets of 10 to tone up and firmin those calf muscles.
6 - Squeeze that butt: Keep your gluteus maximus in shape with this simple exercise you can do right at your desk. While seated, just squeeze your butt cheeks together and up, hold it for 10 seconds, and repeat.
7 - Leg raises: While seated, straighten up a leg, hold it for 5-10 seconds, then put it back down without touching the floor. Do 10-15 reps with each leg, and if you want more of a challenge, get some leg weights to strap around your ankles. You can even use a purse or a bag to add weight.
8 - Shrug it off: Another easy but useful exercise. Simply stand up, raise both shoulders toward your head and hold it for 5-10 seconds. Do 10-15 reps at a time, and if you need to add weight, pick up some reams of paper, use water bottles or anything else you can hold.EXTRA! Other exercises: Just about any common exercise can be duplicated in an office setting if you’re creative. If you have specific areas you want toned, odds are very good someone has figured out a way to do that exercise in an office setting, so don’t be afraid to search for different exercises online.