Your Desk Is The Perfect Place to Exercise
These office workouts are a fantastic method to keep your body moving at your desk if you struggle to remain in shape at work. These exercises are designed to help you strengthen and stretch your body while remaining comfortable in your office.
All you need is dumbbells, a chair and a full bottle of water. Verify the stability of the chair you are using. To ensure it won’t roll away, press it up against a wall if it has wheels.
Traditional strength training is not replaced by this program. However, if you are unable to leave your desk, it does provide a means of keeping your body active.
Stretches While Seated
Stretch your lower back by placing your left arm behind your left hip while sitting erect. To increase the stretch, gently twist to the left with your right hand. Repeat on the opposite side after holding for 20 to 30 seconds.
Stretch your wrists by extending one arm in front of you, palm up, and using your other hand to grasp the fingers. To extend the forearm, gently draw the fingers in your direction and keep them there for 20 to 30 seconds. Continue on the next side.
Stretch your wrists and forearms by putting your hands together in front of your chest, bending your elbows, and keeping your forearms parallel to the ground. For ten repetitions, gently bend your wrists to the right and left.
Exercises for the Upper Body
Triceps Dips: Put your hands on the seat next to your hips while using a sturdy chair. Lower the torso until the elbows are at a 90-degree angle by moving the hips in front of the chair and bending the elbows. For 16 repetitions, push back up and repeat.
Biceps Curl: Hold a water bottle in your right hand and curl it toward your shoulder for 16 repetitions while keeping your back straight and your abs in. Continue on the opposite side.
Front Raise to Triceps Press: Hold a full water bottle in your left hand while sitting upright and flexing your abs. Pause after raising the bottle to shoulder height, then raise it all the way above your head. Bend the elbow, place the water bottle behind you, and contract your triceps while keeping your arm close to your ear. Repeat for 12 repetitions on each arm by lowering and straightening the arm.
Exercises for the Lower Body
Chair Squat: As you sit, raise yourself until your hips almost touch the chair. For balance, put your arms out in front of you. For 16 repetitions, hold for 2 to 3 seconds, rise up completely, and repeat.
One-Legged Squat: Position one foot just ahead of the other while sitting in a sturdy chair. Push yourself up into a one-legged squat by using the arms of the chair as leverage. With the other leg on the floor for balance, hover just above the chair. For 12 repetitions, lower and repeat while only a few inches off the chair. Continue on the opposite side.
Sit up straight and flex your hips. With the knee bent, raise the left foot a few inches off the ground. For 16 repetitions, hold for 2 seconds, then lower. Continue on the opposite side.
Extension of the Legs: Sit upright and tuck your abs in. Squeeze the quadriceps as you extend the left leg until it is level with the hip. For 16 repetitions, hold for 2 seconds, then lower. Continue on the opposite side.
Inner Thigh: Sit up tall with your abs in and place a towel, firm water bottle, or empty coffee cup between your legs. Squeeze the item, let go halfway through, and then squeeze it again. Perform 16 slow pulse repetitions.
Side Bends: With your right hand, hold a water bottle and extend it straight up over your head. As much as you can, bend gently to the left while tensing your abs. Repeat on the opposite side after returning to the middle. Perform ten repetitions (one rep is bending to the right and left).
Ab Twists: With the water bottle held at chest height, twist to the left as much as is comfortable while maintaining a forward-leaning hip and knee position. Feel your abs compress. For ten repetitions, twist back to center and then to the right. Avoid pushing yourself too hard or you risk hurting your back.
Get Up and Go More During the Workday
There are a few tips for remaining healthy at work that go beyond exercising at your desk. You should start by parking more away from the door, using the stairs, and, if you can, moving about the workplace. There are a few more choices to keep you going after that:
• An exercise ball is preferable not an chair if permitted. Your back and abs will get stronger, and you’ll improve your posture without even trying.
• To remember yourself to get up, stretch, and move around, set an alarm to go off once per hour. You’ll feel more awake even if you only. Gently move your arms or take a calming breath
• Use the stairs to go to the restroom on a different floor.
• Track the number of steps you take with a pedometer or activity monitor. Try to walk between 6,000 and 10,000 steps each day.
• If you have to go out to retrieve something crucial, like your lunch or briefcase, leave it in your car. When you go, use the stairs.
• Instead of sending coworkers emails or texts, deliver documents or messages to them in person.
• During your lunch break, take a stroll around the neighborhood mall or parking lot.
• Purchase a phone headset so you may walk around while speaking.
• Invest in a standing desk so you may shift positions during the workday. Sit until you feel stiff or ready to move at the beginning of the day, and then go for a quick walk. Make sure your desk is upright when you return. For as long as you like, work standing, and then return to sitting. To increase your strength, you can even utilize a balancing board beneath your desk.
Keep in mind that any movement is preferable to none at all. Therefore, don’t feel pressured to run all day. You may increase your calorie burn and lower your stress levels by including quick workouts into your workplace.
Improve the Fitness-Friendliness of Your Office
It’s possible your manager didn’t think about how much more productive workers may be with a little exercise. Encourage them to: • Collaborate with nearby gyms to provide staff members membership discounts, if at all possible.
• Request free body fat testing for staff members or monthly lectures from nearby personal trainers. There are even trainers who will do this for free.
• Arrange for weekly or daily walks after work or at lunch.
• Provide more time throughout the day for short walks.
• Engage in physical activity. Employees will take their personal health more seriously if the boss works out.
You may do a lot to encourage others to work out, even if your boss doesn’t care that much about it. Set up a portable hoop for pickup basketball games in the workplace. Arrange lunches where colleagues can meet and discuss methods to work out. Join a local gym with a group of people and ask if they will give you a group rate. Or, if there is room, install a single piece of exercise equipment that can be used by people of varying fitness levels, like a glider or air walker.
Hiring a personal trainer to work with you and your coworkers during lunch is an additional choice. For group training sessions, several trainers provide discounts. Encourage fitness at the workplace in a variety of methods, so be innovative.