Five Exercises You Can Do at Your Desk
How many times have you told yourself that you simply don’t have the time to visit the gym? While some of us do make time to exercise, the majority is too busy with work and family demands to carve out an hour a day for ourselves. We all know the benefits of staying active, so we don’t need to list them in this article. What many don’t know, however, is that we can exercise right at our desk. So whether you are a professional working in a busy office, or an independent contractor with a home office, you no longer have the excuse for not exercising!
1. Move Your Feet (and Legs)
If you don’t want any of your colleagues to see you exercising at your desk, try quickly tapping your feet while you work, which is an incredibly easy way to exercise. If you don’t believe that it works, Health.com confirms that simply tapping your feet burns up to 350 calories per day!
If you aren’t afraid to show the office that you are trying to stay active, break up the working day by taking jogging breaks to increase your heart rate to burn fat. While jogging around your office and bumping into your co-workers may be frowned upon, jogging in place next to your desk would be much more inconspicuous.
2. Squeeze Your Glutes
While this exercise requires very little activity, it is none-the-less important. The muscles in your glutes are responsible for leg abductions, hip extensions and lateral rotations. They control anything having to do with your hips, such as walking and running. Not to mention, that working on your glutes will lead to a sexier butt (yes, we said it).
To do a seated glute squeeze, sit straight with your feet planted on the ground hip-distance apart. Squeeze your glutes (your butt) tightly, and hold it for three seconds. Start with doing twenty repetitions per day, and work your way up.
3. Bicep Curls
To work out your arms (and we don’t mean by typing) lift something you find around you. Grab something relatively heavy (water bottle), sit straight in your chair, bend your elbows with your palms facing up, lower starting from your thigh level to your chest level, then repeat. This is the same exercise you would do holding weights. In between the reps, hold the item for about 10-20 seconds to get the benefits of isometric exercise. Start out by doing two reps of 15.
4. Motion Resistance
Sitting in your chair, fold both hands together in a handshake. Pull as hard as you can, while resisting the motion of your arms to work out your biceps.
To work the pectoral muscles, grasp your hands together at chest level, and push your right hand out as much as you can, while resisting, and then do the same with your left.
5. Shoulder Workout
Those of us who spend their days on their computers are prone to getting repetitive stress injuries (RSIs). Overusing the same muscles can lead to tightness, knots and spasms in your back, neck and shoulders. To prevent RSI, try the following two exercises. Do a scapular pinch by rolling back your shoulders and pinching your shoulder blades together. The shoulder shrug involves raising your shoulders all the way up, and then down again. Do these in repetitions of ten.
Work out while working with these easy exercises at your desk!