There is a reason people gain weight when they first begin working an office job. They sit for long periods of time and never have time for exercising. The requirements of your job aren’t all to blame, though. You may not have known, but there are exercises you can do while sitting. Below you’ll find just 7 of the many exercises you can do while sitting at your job.
1. Avoid Elevators
This one is simple – just don’t take the elevator. You can add miles to your weekly walking by avoiding elevators at work. Don’t just take the stairs when you arrive and leave. Unless you’re on an urgent task, you should take the stairs to get around the offices all day.
2. Squats
Use your chair to your advantage. These aren’t squats in the traditional sense. You’ll be sitting and standing from your chair. Do the exercise for 10 reps once per day.
3. Calf Raises
Calf raises are an exercise that you can do at work without anyone noticing. All you have to do is push yourself up on your tiptoes. This uses the calf muscles and is a decent workout to increase strength.
4. Shoulder Presses
You’ll likely find a heavy book laying around the office somewhere. Find one that is a decent weight and do shoulder presses with them. Hold the book behind the head at shoulder length. Now all you do is raise the arms, raising the book above the head. Hold each raise for about 10 seconds. Repeat the exercise 10 times. You can also use dumbbells for this if you don’t mind bringing them to work.
5. Stand Up When You Receive a Call
You don’t have to remain at your desk when you receive a phone call. If the office phone rings you can stand up and stretch. If your cell phone rings you can go for a short walk. Having a standing desk makes this much easier to accomplish.
6. Park Farther Away
You can park farther away from the entrance if you want, but don’t be late. You’ll add more walk time to your weekly schedule.
7. Wall Sit
This is a great exercise for the legs. Stand with your back on the wall. Now lower yourself into a seated position, and hold yourself there for about 30 seconds.
Learn More
Be creative. There are many other exercises you can do at your desk and around the office. Likely, you can create your own exercise routine based on what is available at your job. To learn more about vitality and wellness, feel free to register for a seminar with Dr. Linell King at Naples Vitality. Contact us today to register or to learn more!
