Let’s face it-if you’re working in an office all day, by the time you get home you are far too tired and too stressed to do a complete full-body workout. Most of us are lucky if we hit the gym, go for a run, or hit the elliptical at home for 30 minutes. However, by practicing good posture and incorporating these easy-to-use workouts, you’ll be able to burn a bit of calories and stay in shape throughout the workday!
While you are at work, you can start your office workout routine by using a pedometer to track your steps and set a goal to work towards. In general, about 2,000 or so steps is the equivalent to one mile, so you can slowly work toward walking a mile, then a mile and a half, then two miles, etc. To help achieve this goal, you can try to stand more often while you work instead of sitting down all the time, deliver messages to co-workers in person instead of emailing them, set an alarm on your phone every hour to get a bit of exercise in: go for a walk, do jumping jacks, or find an activity that will get your heart rate up and isn’t disruptive to your co-workers. You can also organize an exercise break with you co-worker and perhaps meet for a walk or use a conference room to get 20-30 minutes of group exercise in during your lunch breaks.
There are even exercises you can perform at your desk! These include:
Flexing Forward: Sit in your desk chair with your back straight, bend at the waist, and then place your fingertips on the ground right between your feet. Next, walk your fingertips forward as far as you can go with your head below your knees before slowly sitting back up. Repeat three or four times.
Stretch Backwards: Sit at the front edge of your chair with your back straight, make fists out of your hands and bring them behind you to the back edge of your seat. Press into the chair with your fists so that you can stretch the top of your head and open your chest up to the ceiling. Keep your head lifted gently, hold for about 15-20 seconds, release, and repeat three-five times.
Total Body Stretch: Sit at the front of your chair with your back straight and knees in line with the hips, sit up a little off of the chair as you raise your hands towards the ceiling and look up on an inhale. Exhale slowly as your hands come down to your sides before inhaling once more and stretching your legs out in front of you.
Exhale as you slide your hands as far down as they can go before inhaling and sitting back up with control. Repeat three or four times.
You can also purchase an exercise or stability ball and sit on that instead of a desk chair to engage your abdominal muscles, improve your posture and improve your balance as well. You can also use it for wall squats during breaks as well.
No matter how busy your office and your workday is, with these helpful tips you’ll be able to get your blood pumping and burn a bit of calories throughout the day! A little bit goes a long way, and you’ll be able to stay active and keep healthy no matter how fast-paced your job is!