SOMEMORE EXERCISES THAT CAN BE DONE IN OFFICE

1. “The Desk Squat”- this will work best if you have a sturdy desk, one that’s made of strong material. To begin, remove your shoes if they’re not comfortable enough to support some movement. Next, position yourself in front of your desk, possibly twelve inches away. Rest your hands on the edge of the desk and stand straight. Then, slowly and carefully assume a squatting position with your thighs becoming parallel to the floor. Afterwards, slowly rise up again until you return to a standing position. When you feel your thighs tighten, it means you’re doing the workout the right way! Congratulations!
2. “Sits and Stands”- OK, lets pretend you’re a person who can never sit still. Alternate sitting down and standing up without the help of your hands. After trying for a few times you will realize what a workout it can be! It challenges your calf and leg muscles to do all the work since your hands can’t support you. The best thing about this exercise is that you can do it while talking to your boss on the phone, or printing out paperwork. You are free to do something else with your hands. Now that’s multitasking in style.
3. “The EXERCISE BALL”- I’m sure you have seen this one at the mall or being advertised on TV. Well, do you know that this piece of equipment can substitute for your comfy office chair? What is great about it is the fact that you make use of almost all your muscle groups. Staying on this ball requires balance. Your butt, your thighs, your back…you will have them all working together to keep you seated and balanced as you do your office responsibilities.
4. “Do some ARM-CIRCLING”- give your tired arms a break. First, extend both arms at your sides with your hands formed into fists. Then make circles in the air. Big circles, then smaller circles. Afterwards, extend your arms in front of you and perform the same procedure. Then, give your hands a good shake for a job well done!
5. “Trunk-twister”- Slowly, take a deep breath. While you exhale, turn towards your left. As you do so, grab the back of the chair with your left hand. Keep your right hand on the arm of the chair. Maintain this position. Then, with your right hand as a support, gradually twist your trunk around. Move it as far as it will go without feeling any pain. Check how far you can go as you peer around the room. When you return to your primary position, be sure to do so carefully. Repeat the steps on the other side of your body. Don’t overdo it. Be sure to recognize your body’s limits. If you weren’t able to go as far as you would have liked, then there’s always room for improvement.
6. “Hug your Legs” – using your office chair, preferably one that doesn’t have wheels, we will do this perfect leg-stretching exercise. First, assume a sitting position with your butt nearly at the edge of your seat. Place your feet flat on the floor together. Then, slowly lean forward until your chest touches your knees. Afterwards, let your arms hang freely until they reach the floor. Release your head and neck. Now, put your hands behind your legs. Make sure you hold this position by grasping your left hand with your right firmly. This will give your back, neck and shoulders a wonderful stretch. Maintain this pose for a few seconds. Then release by untangling your arms again. You may repeat it as many times as you like.
Feeling great already? Who would have ever thought your office desk could be so useful, right? What I want you to bear in mind is, it’s not the intensity of the workout that counts. More often, it’s the regularity and the consistence of the workout routine that really matters. In more tangible terms, focus on having three or four thirty-minute workouts in a week instead of 2 hours of gym time once a week. Intense exercises that are not always followed through will do nothing for your endurance and total body strength.
Moving your body whenever you can is like having short, little workouts that don’t tend to wear you down too much. Now you have your home couch and office desk as substitutes for gym equipment. No monthly payments and waiting-for-your-turn, no crowding at the gym shower and professional fees for fitness trainers. Cool, right? Easy exercises that are budget-wise and time-saving…way to go couch-person!