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These days, it seems like everyone is working more hours and using the old “no-time-to-exercise” excuse more than ever. But what if you could actually work out at work?

Exercise is simply the act of keeping your body busy, using your muscles and bones, while your heart keeps pumping. You may feel like you have no time to work out in the midst of all the rapid-fire e-mails and six-person conference calls – but don’t worry! You’re not alone! Here are 5 tips to squeeze fitness into your workday, with exercises including stretching, muscle-strengthening, and even short stints of aerobics right at your desk.

The ‘Magic Carpet Ride’

Looking to target your core or arms? This is the move for you! To start, sit in your char with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your stomach and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat 5 times.

The ‘Wooden Leg’

This move helps to build your lower-body strength! First, sit in your chair and extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds but you cant use any hands! Repeat with each leg 15 times. To add an extra challenge to it try moving your leg up and down 10 times during each leg lift.

Stretch it Out

You’ve probably heard how bad it is for you to be sitting at a desk all day, and maybe even felt pain in your back or wrists from constant computer use. Stretching is another great exercise to do at work that keeps you moving and your blood pumping. Take a look at the following diagram for a few easy stretch ideas:


Even simple changes, like taking the stairs instead of the elevator, getting up from your desk to speak with your co-workers instead of e-mailing them, drinking more water, packing your own lunch or even parking your car in the farthest part of the parking lot can make a huge difference.


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This entry was posted on February 20, 2015 by in Helpful Tips and tagged , .

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