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Using an exercise ball as your chair throughout the day is a clever way to sneak in some physical activity.
Brand X Pictures/ThinkstockYour job is fulfilling, exciting, and intellectually stimulating, but it could also pose risks to your well-being.
Office environments are designed to minimize movement, which can lead to weight gain. Over time, you might find yourself carrying an extra 50 pounds (22.6 kilograms). Beyond weight issues, desk jobs can strain your back, wrists, eyes, and neck, and contribute to a decline in overall muscle tone.
Office work often comes with the added burden of stress. According to a Yale University study, 29% of employees report feeling "quite a bit or extremely stressed" while on the job. [source: CDC]. This stress can contribute to depression, heart disease, fatigue, and various other health problems.
To counteract the negative impacts of a sedentary 9-to-5 job, incorporating exercise is essential. But finding time can be challenging. Workplace exercises allow you to maximize your limited schedule. By thinking creatively, you can utilize short breaks between tasks to stay active while working.
From a company perspective, incorporating brief exercise sessions boosts focus and enhances productivity. However, if you prefer to stay discreet or avoid drawing attention, here are some subtle exercises you can do unnoticed.
10: Start-up Meeting Stretches
Stretches for the neck and ankles.
MytourYour team's morning meeting is an excellent opportunity to set the tone for the day. It's also the perfect moment to prepare your muscles for an office workout with some light stretching.
Start your stretches from the top, beginning with your neck.
- Gently tilt your head toward one shoulder.
- Hold the position for ten seconds.
- Switch to the other side.
Afterward, focus on your shoulders to alleviate tension, improve flexibility, and build strength.
- Move your shoulders forward in a circular motion.
- Reverse the motion, rolling your shoulders backward.
- Complete this sequence ten times.
Prepare your wrists for extended computer use with some stretches.
- Extend one arm with your palm facing downward.
- Use your other hand to gently pull your fingers downward.
- Hold for three seconds.
- Then, pull your fingers upward.
- Hold for another three seconds.
- Repeat this process three times, alternating hands.
Combat the fatigue and heaviness in your legs by stretching your ankles and calves.
- Lift one foot off the ground, keeping your leg straight.
- Flex your ankle, pointing your toes upward.
- Then, extend your ankle, pointing your toes downward.
- Repeat ten times before switching to the other leg.
- Next, rotate your foot clockwise and then counter-clockwise, drawing circles with your toes.
- Switch feet and repeat.
9: Machine Calisthenics
Leg lifts and swings.
MytourWaiting for the copy machine can feel like wasted time. Turn these moments into an opportunity by engaging in exercises that tone and strengthen your legs.
Leg lifts and swings target the muscles in the moving leg while also using your body weight to strengthen the supporting leg. For balance, hold onto the copy machine. If someone approaches, you can easily pause your routine.
- Extend one leg either backward or sideways, ensuring it remains straight.
- Gradually bring it back down.
- Switch to the opposite side.
- Maintaining the stance, flex your right knee.
- Move your leg forward and backward for half a minute.
- Perform the same motion with your left leg.
Performing glute kicks and calf raises will effectively stretch your hamstrings and calves.
- Position yourself with one leg fully extended.
- Attempt to touch your buttocks with the heel of the opposite leg.
- Do this ten times for each leg.
- Then, lift your heels from the ground.
- Gently bring them back down.
- Repeat this action ten times.
8: Under Desk Dynamics
Exercises designed to tone your legs.
MytourWhile your colleagues might notice you engrossed in reviewing yesterday's meeting report, they won't realize you're also working on tightening your abs and easing the fatigue in your leg muscles.
- Begin with both feet firmly on the ground.
- Maintain an upright posture while seated at your desk.
- Engage your core muscles.
- Raise one leg until it aligns with your hip.
- Maintain this position for ten seconds.
- Gently lower your leg back down.
- Complete this movement 15 times.
- Switch to the other leg.
Chair squats are a powerful exercise for building overall body strength. Incorporate a few repetitions each time you rise from and return to your seat.
- Stand with good posture.
- Ensure your back remains straight.
- Lower yourself until you're just an inch above the chair, mimicking the motion of sitting down.
- Hold this position for ten seconds.
- Return to a standing position.
Achieving well-toned legs doesn't require the use of a resistance band.
- Straighten your legs and place one over the other.
- Lift both legs off the ground.
- Push the top leg downward while the bottom leg resists the pressure.
- Continue until your muscles feel fatigued.
- Switch the positions of your legs and repeat the exercise.
7: High Profile Aerobics
Maintain the momentum of both your projects and your physical health by opting to visit colleagues in person instead of sending them emails.
Comstock/ThinkstockBeing visible around the workplace can benefit your professional life. These aerobic activities will assist in maintaining a healthy weight and keeping your presence noticeable.
- To ensure both your tasks and physical activity stay on track, choose to walk over to your coworkers instead of sending them emails.
- Stay hydrated by drinking plenty of water. Studies indicate that water consumption can support weight management [source: Jampolis]. Additionally, frequent restroom visits will help you burn more calories. To maximize calorie expenditure, use a restroom located farther from your workspace. This also increases your chances of meeting new people.
- Maintain a brisk walking pace without breaking into a run. This will elevate your heart rate and give the impression that you're on an important mission.
- Opt for the stairs over the elevator whenever possible. For an enhanced workout, climb two steps at a time.
6: Office Chair Abdominals
Exercise ball.
MytourSwap your regular office chair for an exercise ball to engage in continuous abdominal toning and strengthening throughout the day. Using an exercise ball requires your core muscles to stabilize your posture. It enhances balance, firms your core, and alleviates pressure on your lower back. Additionally, some individuals report improved focus while using it.
- Position yourself on the ball and stabilize your balance.
- Engage your core by pulling your navel inward.
- Keep your shoulders pulled back to avoid slouching.
- Place your feet apart at hip width for stability.
Using an exercise ball as a seat can be challenging. Consider practicing at home to gauge how long you can comfortably maintain this position.
5: Bottom Line Lifters
Arabesque.
MytourWhile contributing to your company's financial growth, you can also enhance your physical well-being. These exercises are designed to firm and strengthen your gluteus muscles while also helping to alleviate back pain.
- Raise one buttock slightly off the chair.
- Rock gently from side to side for half a minute.
- Then, contract your gluteus muscles.
- Maintain the contraction for ten seconds.
- Relax.
Originally created for dancers, arabesque circle exercises can also serve as an excellent way to tone your glutes and hamstrings while on a phone call. This exercise is most suitable if you have a private workspace.
- Stand with your feet positioned shoulder-width apart.
- Transfer your weight to your left leg.
- Raise your right leg behind you.
- Use your desk or chair for support to maintain balance.
- Gently move your left leg in a clockwise circle 25 times, then repeat counter-clockwise.
- Switch to the other leg.
4: Water Bottle Workouts
Front raises and twists.
MytourWhy rely on weights when a full water bottle can serve as a perfect alternative to a dumbbell? If someone interrupts, you can simply take a sip. Start with bicep curls to firm and strengthen your arms.
- Sit upright with your abs engaged.
- Grasp the water bottle in your right hand and lift it toward your shoulder.
- Repeat this motion 15 times.
- Switch to the other arm.
Your water bottle can also be utilized for front arm raises and overhead presses to enhance your workout.
- Grip the water bottle with your right hand.
- Bend your elbow slightly.
- Raise your arm fully overhead.
- Perform the same movement on the opposite side.
Twisting exercises with a water bottle are an effective method to target your waistline.
- Hold the water bottle at chest height.
- Rotate your torso to the right as far as comfortable.
- Return to the center position.
- Twist to the left side.
- Repeat this sequence 10 times.
3: Conference Table Toners
Leg lifts.
MytourEven if you're seated during meetings, you can still engage in exercise. The conference table can be used for a range of toning and strengthening activities.
- Start by attempting to lift the table.
- Place your hand beneath the table.
- Push upward against the table.
- Continue until your muscles feel fatigued.
- Perform this exercise with one hand or both simultaneously.
Next, press the table downward toward the floor.
- Place your hand on the table with your palm facing downward.
- Apply as much downward pressure as possible.
- Stop once your muscles feel fatigued.
- Perform this with one hand or both hands simultaneously for a more natural appearance.
Incorporating a shoulder shrug when responding with, "I don't know," provides an opportunity to include this exercise.
- Lift your shoulders toward your ears.
- Hold this position for three to five seconds.
- Release and relax.
This movement allows you to appear engaged while engaging your entire body in exercise.
- Sit at the edge of your chair.
- Press down on the table using both hands.
- Simultaneously, lift your legs as high as possible.
2: Innovative Isometrics
Calf raises.
MytourIsometric exercises, often referred to as static strength training, involve no visible movement of the joint, allowing these exercises to be performed discreetly.
If you spend extended periods on your computer, hand squeezes can provide relief for your fingers. These can be done with or without a stress ball.
- Clench your hand into a fist.
- Apply pressure by squeezing tightly.
- Hold the squeeze, then release.
- Extend your fingers fully.
- Repeat this sequence ten times.
Enhance the strength of your calves and ankles while engaging in activities like reading, listening to a webcast, or talking on the phone.
- Stand upright and hold onto your chair for support.
- Place your left foot on the back of your right calf.
- Lift yourself onto your toes.
- Maintain this position for 20-30 seconds.
- Repeat the exercise three times.
- Switch to the other leg.
Kegel exercises are effective in preventing or managing urinary incontinence by strengthening the pelvic floor muscles. These exercises can be performed discreetly during any routine activity.
- Tighten your pelvic floor muscles.
- Hold the contraction for five seconds.
- Release and relax.
- Repeat this process five times, three times daily.
This technique of squeezing, holding, and releasing can be applied to strengthen nearly any muscle group.
1: No-sweat Calorie Burners
Laughing engages and tightens your abdominal muscles.
iStockphoto/ThinkstockSometimes, the most effective way to burn calories doesn't involve traditional exercise. Here are a few alternative methods to help you lose weight.
- Opt to stand whenever possible. Standing burns more calories than sitting, potentially up to 50 extra calories per hour for someone weighing 155 pounds [source: Platkin].
- Fidgeting can help you burn an additional 350 calories daily. Actions like tapping your feet, gesturing while talking, and chewing gum all contribute. Though each movement burns few calories, consistent fidgeting could lead to a yearly weight loss of up to 36 pounds (16.3 kilograms) [source: Platkin].
- Maintaining good posture is a powerful way to strengthen your core. It engages muscles to keep your abdomen firm and your back aligned. Practicing this consistently can enhance abdominal strength, reduce lower back pain, and boost confidence.
- Deep breathing promotes relaxation and lowers your heart rate. Inhale through your nose and exhale through your mouth.
- Laugh frequently. It engages your stomach muscles, works your diaphragm, benefits your heart, reduces stress, and improves your overall outlook on life.
Incorporating exercise into your daily work routine can lead to better health, increased happiness, and higher productivity. Let’s keep this our little secret.
