one green planet
one green planet

There are those days when work at the office seems to drag on and on. Then, after, you might have to run a million errands or just need time to relax. Whatever the reason may be, sometimes getting to the gym doesn’t make the schedule every day. But, have no fear! There are still ways to sneak in a little exercise here and there in the office. Check them out:

1. Get Up

An easy way to burn a few extra calories is to stand up. So push that desk chair away and start taking phone calls on your feet!

2. Stay Moving

Choose to walk whenever you can! Park in the farthest spot away from the entrance, take the long route to the bathroom, or walk to a co-worker’s office instead of emailing or calling. Also, skip the elevator! Start choosing hustling up those stairs (pro-tip: feel the burn by skipping a step and taking the stairs two at a time). And I bet that office space of yours could use a little spring cleaning — cleaning is a great way to stay moving as well!

3. Re-schedule Lunch

Rather than going out with co-workers for lunch, suggest that the group takes a fitness break instead. Bring your sneakers and hit the streets with a nice jog or walk. If time allows, eat your lunch at your desk later while you enjoy your runner’s high.

4.  Do Some Calf Raises

Waiting for something to print? Stand with your feet shoulder-width apart and press up onto your toes. Pause for a quick second then lower your heels back down to the floor. Repeat this for three sets or more of 12 to 15 raises. This is a great, subtle way to work your calf muscles.

5. Try Out Wall Sits

Read the paper or talk on the phone while working your quads at the same time! Put your back up against a wall and take a seated position so your thighs are parallel with the floor. Make sure your knees don’t go past your toes. Hold in this seated position for as long as you can or do interval sets.

6. Do a Seated Leg Raise

While seated, straighten one or both of your legs out, parallel to the floor. Hold this position in place for five or more seconds then lower your leg(s) back down to the ground without letting your feet touch the floor. Repeat (alternating if raising legs separately) for 15 reps. To engage your core, add a crunch! When your legs are raised, bend your knees in toward your chest.

7. Try Some Tricep Dips

Make sure you have a sturdy chair before trying this; no wheelie chairs! Sit at the very edge of the chair and place your hands behind you on the chair. Grip the edge of your heels on the flow a few steps in front of you. Straighten out your legs, holding your weight up your arms. Then, bend your arms to a 90-degree angle behind you and dip yourself up and down. Do a few sets of 8 to 12 reps. Add more sets/reps once you feel comfortable. This is a great way to work your shoulders and arms!

8. Keep Perfect Posture

After staring at that computer screen or stack of papers for a few hours, who doesn’t start to slouch? Suck in your stomach though, throw your shoulders back, and sit up straight! Keeping perfect posture helps to work your core and back muscles. Make sure your chair is adjusted to the right height so your feet, hips, and arms are all at 90-degree angles to the floor. Now engage your core and see how long you last. Try swapping out your desk chair for a big stability ball for extra balancing core work fun.

9. Do Some Desk Push-Ups

Before you begin, make sure you have a stable desk. Now, take a few steps away from your desk and place your hands on its edge. Continue by leaning forward, making sure to keep your back straight; slowly bring your chest toward the desk, bending your arms. Push back up and repeat.

10. Go for the Punch

Frustrated with any aspect of work? Relieve stress here! Stand up with feet shoulder-width apart and slightly bend your knees so you’re in a squatting position. Next, extend your arms out in front of you and start punching! Alternate your punches and continue for intervals of 30 seconds. Make sure to engage and tighten your core while you go at it.

And, lastly, don’t forget to stretch!

Stretching is a great way to wake yourself up during that mid-day slump. It’s also a great way to take a second and clear your mind of any work-related stress!

For more ideas on how to sneak in exercise throughout the day, check out this article!

Reference: 33 Ways to Exercise at Work 

Image source: Wikimedia Commons