10 Exercises to do at Work
Did you know that sitting can increase your risk for cancer by more than 60%. New research has found that prolonged sitting—like the kind you do all day at your desk, is sabotaging your health.
Luckily, spending all day at the office doesn't have to mean you’re glued to a chair. These 10 exercises you can do at your desk are moderate enough to prevent too much sweating, yet effective enough to make a real dent in your sedentary time.
1. Desk Push-ups -- Strengthens arms, chest and shoulders
With your hands on the edge of your desk, walk your feet back to about a 45 degree angle. Keeping your body straight like a plank, do 10-20 pushups in a row. Make it into a game, for example: for every 5 emails, you get to do another set of pushups.
2. Book or other heavy object Tricep extension -- Strengthens and Tones Triceps
Grab a heavy book or other object and lift it straight over your head. Bend your elbows behind your head and extend back up. Repeat 10-20 times.
3. Shoulder retraction -- Improves posture from sitting hunched over your desk
Stand up straight and squeeze your shoulder blades back as if you were trying to pinch something between them. Do about 8-10 good squeezes before you sit back down.
4. Chair or Air Squats -- Strengthens and tones legs and butt.
Stand up about six inches in front of your chair. Slowly lower you butt down until it lightly touches the chair, then stand back up and squeeze your glutes at the top. Do about 20 times throughout the day. Pro Tip: You can vary the speed of these to increase the intensity and get your heart rate up as well.
5. Standing Calf Raises -- Strengthens calf and lower leg muscles
Stand with feet together, rise up on tiptoes, hold for 10 seconds at the top while you squeeze your calves. Slowly lower down and repeat 10 times. Pro Tip: To make it harder, try one leg at a time. You can hold on to a chair for balance if needed.
6. Chair Ab sit -- Tightens ab muscles
Sitting in your chair, contract your abdominal muscles tight and lift both legs off the floor. Hold as long as you can until you need a break. Lower down and repeat 5-10 times.
7. Go for a walk -- Good for increasing circulation of blood and lymph, cardiovascular health and legs.
Simply stand up from your desk and go for a walk! Whether it's outside or just down the hall to the bathroom, try to get up every 30 minutes for at least a 5 minute walk. The brisker the pace the better! Pro Tip: Get a wireless headset and pace around while you are on the phone.
8. Tricep Desk Dips -- Tightens the back of the arms and works tricep muscles
Facing away from your desk, place hands shoulder-width apart with legs extended out in front. Bend your arms to a 90 degree angle then straighten back up. Keep the weight in your arms (not your legs) to make it more challenging.
9. Plank under your desk -- Works abs, back and core
Either on a mat or the floor, hold the top of push up position and such in your abs. Contract your abs, back legs and squeeze everything in tight for 30-60 seconds. Repeat 3 times.
10. Booty Kickbacks -- Strengthen the butt and hamstrings
Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the ceiling. Lower the foot back down and repeat until your buns are burning. Repeat on the other leg. Then take a bite of your lunchtime sandwich, and then do 2 more rounds each leg.