How to Get in Exercise at Work

For people who work in an office, getting enough exercise can be difficult. Between working eight hours a day and spending quality time with your family, squeezing in exercise before going to bed can be quite the task. The average person spends about 9.5 hours a day sitting and another 7.5 hours sleeping, so it is no wonder that the World Health Organization estimates that about 3.2 million deaths can be attributed to a lack of physical activity each year.

We all know that you can’t add more hours into the day, so what can you do? Many people wake up early or hit the gym after work, but research shows that these workouts don’t do enough to combat a sedentary lifestyle. Instead, experts recommend that you take little breaks throughout the day to get up and move.

Since it is never fun to come back to work all sweaty after a lunch break gym run, we recommend doing smaller exercises in the office throughout the day.

Desk Workouts

Stretching at your desk can help relieve any pain caused by sitting hunched over your desk all day. Doing the following stretches twice a day will increase your activity level and help you prevent and relieve aching and tightness:

1. Neck Rolls: Ease the pain of your sore neck with neck rolls. To perform a neck roll, drop your chin to your chest and gently roll your head from one should to the other. Repeat five to 10 times.
2. Shoulder Shrugs: Poor posture can lead to neck and shoulder pain, but you can combat that pain with shoulder shrugs. The best part is that you can do these without even leaving your desk chair. All you have to do is raise both of your shoulders toward your ears and hold that position for a few seconds and then release. Repeat this stretch five to 10 times or until you notice a reduction in shoulder tension.
3. Knee Hugs: Give your legs a little break with a few knee hugs. While sitting in your desk chair, raise your right knee up to the point where you can place your foot on the edge of your chair. Grab your knee with your arms, bring it in towards your chest, and hold that position for 10 seconds. Repeat with the left knee. Perform a five to 10 knee hugs during each session.

Office-Friendly Workouts

While stretches are great, they aren’t enough to combat a sedentary lifestyle. There are a few office workouts that you can do without embarrassing yourself in front of all of your coworkers.

1. Squats: Squats probably don’t feel office-friendly, but if you perform them in front of your desk chair and sit briefly between each one, most of your coworkers won’t even realize that you are doing squats at your desk. Do ten squats at least once a day.
2. Lunges: Lunges can also be performed at your desk. You can do stationary lunges if you would like. If you don’t mind lunging around the office, you can do lunges on your way to the restroom, breakroom printer, or anywhere else in the office.
3. Glute Squeezes: Work on your booty while sitting at your desk. While seated, squeeze the muscles in your butt as hard as you can. Hold the position for ten to 30 seconds and then relax. You can repeat this move as often as you would like throughout the day.
4. Wall Sits: Find an empty wall in your office and do 30-second wall sits by putting your back flat against the wall and slowly sliding down until your knees make a 90° angle with the floor. Wall sits can be performed as often as you would like throughout the day.
5. Tricep Dips: Don’t forget to tone your arms! A few tricep dips every day will have your arms looking great. Using your desk or a chair without wheels, face away from the desk or chair while seated and place your hands shoulder-width apart. Slide your butt off of the chair or desk with your legs out in front of you. Bend and straighten your arms while always leaving a slight bend at the elbow. Do at least ten twice a day.
6. Push-ups: There are numerous modified push-ups that you can perform at your desk without getting on the floor. Use your wall or desk to do three sets of 10 push-ups at least twice a day.
7. Calf Raises: Stand behind your chair and hold on to it for stability. Then, raise your heels off of the floor until you are standing on your toes. Slowly lower your feet back to the ground. Perform three sets of ten.
8. Stationary Jog: If you really want to prevent yourself from being too stationary throughout the day, to a stationary jog at your desk for 30 seconds to one minute every 30 minutes or so. Just stand up, jog, and get back to work. You can choose your own pace. This will help you get extra steps in your day.

Healthier Habits

Simple lifestyle changes can help you live a healthier life. The following small tasks will keep you more active and help you feel better about your lifestyle.

1. Park Away from the Building: While it can be very tempting to park right by the door, force yourself to park further out. Parking at the back of the parking lot will add more steps to your day.
2. Take the Stairs: The elevator is an easy way to get from floor to floor. Force yourself to take the stairs to be more active.
3. Pass on Office Emails and Phone Calls: When you need to speak to a coworker, avoid using email or the telephone. Instead, get up and walk to their office or desk. Not only will you build stronger bonds, but you will also be a little more active.
4. Take Walking Breaks: Don’t use your breaks for a snack or smoke. Use your breaks to take a walk. Walk around the office or get outside and enjoy the weather and some fresh air.
5. Stand Up: It seems too simple, but just standing up for a few minutes every hour is very beneficial for your health. Take your phone calls standing up. If possible, you could even pace around the room for a few minutes instead of sitting in front of the computer.

Exercise and basic activity are so important for all people. It can be so easy to find small ways to get more exercise into your daily life, and you will benefit from it in a number of ways.

Read our full review about one of the best pre-workout supplements: 4 Gauge >>