14 ‘workouts’ you can do while working

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Our lives are often too busy to set aside a separate time to workout. We live in a era where multi-tasking is considered the norm and being able to engage in short, easy exercises at the workplace or in a classroom should be a breeze if we can just remember to do them.

The problem is remembering and knowing what to do that is quick and easy.

So here are 14 simple workouts to do while you’re at work:


Take the stairs

This not only works on cardio but also keeps you from all those awkward elevator talks. If you need something a little more challenging you can try taking two steps at a time.


Walk the hallways

Walking the hallways as fast as you can without actually running will get your heart beating and your blood flowing as well. It is another good practice for cardio.


Extend your legs

You can do this while you are sitting in your chair at your desk. Lift one leg so it is level with your hip. Hold it for as long as you’d like and then relax it. Switch legs and repeat.


Wander the office

Walking around the office may seem like something your boss would call a waste of time. But if you use it to talk to co-workers about topics you would have emailed or called about, it can be an effective use of work time while also getting you out of your chair.


Raise those calves

Let’s say you have to print a 200-page presentation. Why just stand by the printer when you could use that time to do calf raises. Stand with your feet shoulder-width apart and press up on your tiptoes. Pause at the top and then lower back down. Do a few sets of 5 or 10 – or as many as it takes to finish the printing project. You can also try only raising one leg at a time.


Twist and turn your wrists

Stretch your arm out in front of you with your palm facing up. Use your other hand to gently pull the first down to stretch your forearm.


Do ‘the Nameste’

This move can help define your arms. Sit upright with both feet flat on the floor. Bring your hands in front of your chest and push both hands together in a praying hands position until you feel the arms muscles contract. Hold the position for about 20 seconds, then release and repeat.


Curl for your tummy

Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.


Stretch those abs

While sitting on the edge of your chair, stretch your arms out in front of you. Keep your back straight and contract your abdominal muscles. Relax and repeat.


Roll your neck to prevent bad posture

Simply drop your chin and roll your neck. Then raise your head and bend your neck from one side to the next.


Don’t use your hands

Try standing and sitting without using your hands. The longer you do it, the more difficult it becomes.


Stand around. Really.

Standing is not traditional exercise but research shows that it is obviously better than sitting all day. Extensive periods of sitting can lead to many different things, such as increased risk for diabetes, obesity, and cardiovascular disease.


Squeeze it

Lift up your rear end from your chair and hold for a few seconds.


Roll, bounce…just don’t sit

Try getting rid of your work chair and use an exercise ball. Balancing while working and sitting helps with your back, abdominal muscles and other parts of your core.

 by Abbey Marshall

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