Lack of exercise and constant sitting are problems faced by all people who work in offices across our country. Not only does lack of exercise lead to weight gain and becoming out of shape, it also can lead to back aches and other problems. You need to break up your daily routine by getting some exercise every hour, even if it’s just a few minutes. It will improve circulation and make weight loss even easier. Here are some exercises you can do at your desk that only take a minute or two and most people won’t even know you’re doing them.
Do some leg extensions for core muscles.
If you sit in the middle of the room without a cubicle surrounding you, you may want to be as covert as possible. Leg extensions are one exercise you can do that few people, if any will notice. Scoot your chair back a bit and sit on the edge with your arms on the chair by your side. Put one leg out straight, flexing the foot so the heel is on the floor. The other leg should be in normal sitting position with the foot flat on the floor. Lift the extended leg as high as you can and hold it for a count of ten. Repeat three times, then do the other side.
If you have privacy or don’t care that people see you exercising, do chair dips.
This simple exercise works the triceps and shoulders and can work some of the kinks out that come with constant sitting. Move toward the edge of the chair, keeping your palms at the side and holding the edge. Move your body weight forward and slowly lower yourself down, holding your body suspended for a count of 5 or 6. Lift yourself back onto the chair and repeat. Do as many repetitions as you can, building up to about three sets a day of ten repetitions each.
Loosen the upper back with arm circles.
Any type of stretching you do throughout the day is good. It boosts circulation. Whether you roll your shoulders, turn your head from side to side attempting to touch your shoulders with your ear or do these arm circles, you’ll immediately feel relief. Arm circles are simple and can improve your posture while working the shoulder area. Remain seated and put your arms straight out at your side with your palms down and your thumb aimed forward. Your body should look like a giant T. Push your shoulder blades as close together as you can get them. Make small circles with your arms, then put your palms up with the thumb facing toward you and do circles in the opposite direction.
- Sit on the edge of your chair, hands holding tight and lift your legs off the floor. Do bicycling motions with your feet outstretched. You’ll get a good core workout with this one.
- If you have rollers on your chair, you can push your way around the office forward and backward for a leg workout.
- There’s no need to move with this one. You can even do it during a meeting. It’s an isometric exercise that’s easy. Just squeeze your glutes together tight as hard as you can, hold, release and repeat.
- No matter what type of exercise you choose, moving frequently is important. The extra movement throughout the day will not only tone your muscles, but help you shed pounds and keep them from returning.