How to Get Fit While You Work – These 10 Easy Ways

Many of us sit at a computer all day with little to no movement (except your brain, of course). And if you haven’t heard the news, it turns out that even with daily bouts of exercise, the fact that there is so much sitting going on is literally killing us.

How do we add more activity in when our days are crammed with meetings, paperwork, and phone calls? Let the gym come to you.

Naturally, there’s no substitution for the gym. But if you’re in a time crunch, or you simply don’t happen to have exercise equipment conveniently located next to the water cooler, try doing these exercises instead:

  1. Desk Pushups – These can be done anywhere – against your desk, the bathroom counter, or even a wall. Keep your core tight during this exercise and in proper alignment.

  2. Breakroom Biceps Curls – Keep your elbows close to your body. Turn your palm towards you as you squeeze the biceps at the top of each repetition.

  3. Triceps Dips – Use your desk or a bench for this move. Keep your back straight and your elbows in. Do not lock out your elbows at the top of each repetition. Make it easier or harder by placing your feet closer or farther from your body.

  4. Hallway Lunges – Make your way up and down the hallways at work for these lunges. Keep your back straight and make sure to keep your knees behind your toes.

  5. Run in Place – Take 60 seconds, and run in place. Make sure to keep good form. Get those knees up, people!

  6. Stapler Side Bends – Focus on bending at the waist. Keep the movement slow and controlled.

  7. Shoulder Press – Keep your back straight and your abdominals engaged. Keep a slight bend in your elbows at the top of each repetition. Make sure your elbows stay at about 90 degrees when lowering the weight.

  8. Desk Chair Rows– You can use your desk chair for this one. Keep your back straight and parallel to the floor. Keep your abdominals contracted to help support your back. Make sure your elbows stay at your sides as you raise and lower the weight.

  9. Convenient Calf Raises – In front of your desk or in the stairwell, Raise your heels of the floor and slowly lower them.

  10. Wall Sit – While you are waiting for your printed documents, make sure to get in a wall sit! Stand with your back to a wall and lower until you are in a sitting position (knees should be at a 90 degree bend). Hold for 30-60 seconds (for an advanced, try to go for 2 minutes).

Some of these exercises require a set of dumbbells. You can get them at a low cost at many retailers. If you don’t have a pair, worry not! Try using a water bottle, a paper weight, or your binder of TPS reports.

What exercises do you do at your desk?

Share with us in the comments below!

Photo Credit: Flickr user Kevin_Morris

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Debbie is a professional geek (i.e. works in the Technology department) at Anytime Fitness. She has a bachelors degree in Dietetics, has been NASM certified in personal training, and specializes in weight loss. She is a realist, doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy balance in life. She’s an avid lover of music, plays guitar, and sings. She also can’t keep plants alive.

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