5 Exercises You Can Do at the Office


When you spend eight to ten hours a day at a desk, it can be a real challenge to find a way to stay fit in between work and all your other responsibilities. Sitting at a desk all day doesn’t allow for much physical activity, which can lead to a slowed metabolism and a stiff, tired body.

The good news is, there are ways to work out without having to leave your desk. Taking a ten minute break to complete this workout routine will help you stay fit, limber up, and regain mental clarity. It might even help you to be more productive during your working day!

Tip: Jog in place for two minutes before and after starting these exercises to raise your heart rate and burn more calories.

Using Your Chair

Chair Squats – Stand in front of your chair and extend your arms in front of you. Sit back until you are almost sitting in your chair. Come back up to a standing position and repeat fifteen times.

Chair Dips – Sit on your chair with your hands gripping the front of the seat. Bring your bottom off the chair and down in front of it, bending your arms. Using the strength of your arms, bring yourself back up until your arms are straight and repeat fifteen times.

Knee Ups – Sit at the edge of your chair and lean back until your shoulders rest on the chair. Place your arms on both arm rests and extend your legs out in front of you with your knees together. Contract your abdominal muscles and bring your knees in towards your stomach. Release them back to extension and next time bring them up to the right while twisting your hips to the right. Release to extension again and bring them up to the left while twisting to the left. Repeat all three positions ten times.

Using Your Desk

Propped Push-Up – Place your hands on the edge of your desk in a push up position. Use a towel if needed to make your hands more comfortable. Keep your body completely straight and do ten push ups.

Hamstring Stretch – Stretching is important for keeping good blow flow through the body. But don’t do this move in a skirt, unless you can close and lock the door to your office. Place one foot on the edge of the desk and lay both hands on your bent knee. Keeping the other leg strong and completely straight, let the weight of your body push forward to get a nice stretch in your hamstring. Hold for five seconds and repeat on the other leg. 

These five simple exercises can easily be done during your work day to help you keep up with your fitness goals. And your boss shouldn’t mind you taking a ten minute break to regain vitality and mental clarity. And if he or she is smart, it might even become an office ritual!


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