Monday, September 18, 2023

Exercises You Can Do In The Office


Some days, we barely have enough time to exercise while other times you just want to get some exercise done because you need it. If you work in an office, you spend a lot of time sitting at a desk in a cubbyhole or in a small office.  Often times, you are expected to work without taking much of a break but there are things you can do to fit in a bit of exercise here and there, even in an office.

Many of these exercises can be done with little to no equipment.  The first few exercises require the use of a chair, one without wheels.  First is one for the triceps.  Sit with  a chair behind you, Put your palms on the chair, with fingers facing away from you, with your feet on the ground in front of you. Raise yourself up so your arms are straight up with your bottom is off the ground.  Then lower yourself till you are almost parallel to the ground before returning to the starting position.  Repeat this 10 times.

Next try a desk pushup.  You want to stand so your hands are on the front edge of the desk with your feet two to three feet away.  Your hands should be slightly wider than your shoulders with your arms straight. Lower yourself slowly till your chest is almost to the desk, then return to the starting position.  Repeat 10 times.

Then try some calf raises.  Stand by the desk or your chair, resting your hands on either the top of the chair or the desk.  Rise onto your toes, hold at the top of the rise for a couple of seconds, and then return to having flat feet.  Repeat 10 times.  

A nice exercise for your lower legs is to perform a squat.  Stand so your chair is right behind your feet.  Slowly sit down till you are almost in the chair before standing up. Repeat at least 10 times.  Follow this with a plank where you lean on either the chair or the desk so your feet are straight out behind you.  Your forearms are on the chair or desk with the fingers clasped together.  Hold this position for 10 seconds.  Then shift slightly to do a side plank by having only one forearm on the chair or desk and have your body straight.  Raise the other hand towards the ceiling and hold for 10 seconds.  Repeat on the other side.

These few exercises can be done during a short break so they won't take time out of your daily schedule and they will leave your feeling so much better.  Let me know what you think, I'd love to hear.  Have a great day.

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