How To Workout At Work

Having a regular full-time job can make exercise difficult, especially if you have lots of deadlines you must meet.

But this doesn’t mean you have to sit at your desk and be forced to pile on the pounds, as it is possible to get workout at work.

Here are some ways you can get a workout at work.

Use An Exercise Ball

Instead of sitting on a chair, try sitting on an exercise ball instead.

This will force you to use your core muscles which include your abdominal muscles and your lower back, thereby helping you to improve your posture.

Get Up And Move About

Set your watch to beep every hour or every 2 hours, and then walk around for a few minutes.

This will help you to burn some extra calories throughout the day, whilst also stretching your muscles, increasing blood circulation throughout your body and reducing stress levels.

If you spend long hours in front of a computer, then getting up every hour will also help to reduce eyestrain.

Count Your Steps

A good way to encourage yourself to do more exercise at work is to buy a step counter that you attach to your waist.

This will count how many steps you do each day, from which you can work out the total distance you normally walk at work. You can then try and beat your highest number of steps.

Keep Exercise In Your Mind

If you really want to get a good workout at work then try to avoid taking the easy option.

For example, instead of taking the lift walk up stairs, or instead of going to a toilet that is close to you, go to one that is further away.

By taking the harder option you will burn more calories throughout the day and will lose weight quicker.

Get A Headset

If your job involves you speaking on the phone throughout the day, get a headset so that you can walk around while you are talking.

This will help to improve your blood circulation as you won’t be sitting down all the time, whilst also helping you to burn some extra calories.

Replace Your Coffee Break With A Walking Break

Instead of sitting down during your breaks, spent some of that time walking around.

If you can find a friend to walk with, you can chat while you walk and you will find that the time passes very quickly.

Take Your Breaks

In some companies employees will work during their break, and as a result will never really leave their desk throughout the course of the day.

Make sure you always take your breaks when you are supposed to, because not only will they help to improve your productivity by reducing stress, they will also provide you with a good opportunity to stretch your legs and get some exercise.

Workout At Your Desk

Here are some exercises you can do without having to leave your desk.

Workout Your Abdominal Muscles At Work

Tighten your stomach muscles and then breathe out as you pull your stomach in. Then let your stomach expand out naturally whilst you breathe back in. Repeat this 10 times.

Workout Your Back At work

Sit on the edge of your seat with your feet flat on the floor. Hold the edge of your chair as you slowly lean back a few degrees, and then return back to your original upright position. This exercise will help to strengthen your lower back.

Another variation of this exercise is to sit back in your chair and lean forward so that your head ends up in front of your knees, at which point you can return back to your original sitting position.

Workout Your Neck At Work

Start by turning your head to the left, now breathe in and out. Repeat this by turning your head to the right. Return back to centre and breathe in and out.

Lift your head up and look at the ceiling breathing in and out as you do so, and then repeat as you lower your head looking towards the floor.

Return back to centre. Now gently rotate your head in a clockwise motion, and then in an anticlockwise motion.

Workout Your Arms At Work

Stand in front of your desk about two feet away from it and then place your hands firmly on the edge of the desk.

Now bend your arms so that you lower your body towards the desk in a press-up motion. This will help to exercise your upper body and your biceps.

To exercise your triceps, stand with your back facing the desk and lower your body as you hold on the desk in a reverse press-up motion.

Workout Your Legs At Work

As you sit in your chair extend one leg out in front of you and hold it for 10 to 20 seconds. Repeat with your other leg. As your legs grow stronger, you can increase the length of this exercise.

To make things bit more challenging, you can also attach some ankle weights to make it more difficult to lift your legs.