I don’t know about you, but after this caveman gets off work, the last thing I feel like doing is going for a quick jog or lifting weights at the gym. A full day at the office is draining enough. But when you actually think about your time spent at the office, most likely you have a few breaks throughout the day. Chances are once you finish an assignment you reward yourself with a little break. Perhaps instead of clicking over to Facebook, you can try one of these 15 exercises that you can do right in your office. Not only will you feel better about how you spent your break, but studies also show that a jolt of exercise will actually improve your focus and energy levels throughout the rest of your day!
- Hands and Arms:
- The Arm Pump: Pump both of your arms over your head for 30 seconds.
- The Triceps Dip: Put your arms behind your back and rest them on your chair. Then, slowly raise and lower yourself on your chair. This will really work out your triceps.
- Water Bottle Weights: Using a water bottle as a weight will increase the difficulty of your workout. With water bottle weights, you can do front raises, overhead presses, and bicep curls.
- Elevated Pushups: Lean on a sturdy piece of furniture (you knew that desk must be good for something) and slowly push your body off of it. Think of this as a standing pushup.
- Flapping Wings: Stretch your arms up and back as far as they can go. Bring your arms back forward until they meet and stretch your arms out in front of you. Repeat!
- The Gluteal Squeeze: Tense up your glutes (your butt) and hold it for a ten count. Repeat!
- Neck Rotations: This is a great one for people who carry tension in their necks. Drop your chin and roll your neck. Then raise your chin up and bend your neck to each side. A great way to stretch and relax.
- Curls: Cross your arms over your chest and sit up with your back straight. Then tense your abdominal muscles and curl your shoulders towards your hips. Hold this for a few seconds and repeat. Think of it like a seated sit-up.
- Abdominal Stretch: Sit on the edge of your chair and stretch your arms out. While keeping your back straight, pull your abdominal muscles in towards you. Repeat and relax!
- Wall Sits: Wall Sits are great for your core and your thighs! To do a proper wall sit, rest your back against a wall and move your feet away from the wall. Bend your knees until they are in a right angle position with your back still pressed up against the wall. Hold this position for as long as you can. Feel the burn!
- Feet and Legs:
- Take the Stairs: If your office has stairs, you should take them every time. This works out your calves and thighs, not to mention burns more calories than the elevator. If you’re feeling ambitions, take them two at a time. Often, stairs are the only real walking opportunities that office workers get each day, so take advantage of them!
- Calf Raises: Stand in front of a desk or a piece of furniture that you can use to hold your balance. Raise your heels off the floor and slowly lower them. This is a great way to eliminate some of the stress that builds up in your legs.
- Toe Raises: While you’re seated at your desk, lift your toes while keeping your heels firmly on the ground. This is a great stretch for your shins.
- Leg Extensions: While sitting in your chair, extend your leg until it is level with your hip. Hold it there as long as you can and then relax it down. Then switch legs!
Just writin’ this article gave this caveman an endorphin high! With these tips and exercise suggestions, there’s no reason why a day at the office has to mean a day without fitness. Want more office exercises? Check out this article from Shape magazine for 6 seated moves that work your whole body!