Exercises You Can Do at Work

The average American spends 40 hours per week at work, and for those who have desk jobs, that means they are inactive the majority of the time. According to a study completed by the University of Wisconsin, La Crosse, individuals with desk jobs on average take less than 6,000 steps per day; almost half of what’s recommended. The CDC recommends that individuals who are sedentary at work make an extra effort to engage in physical activity after hours, but it’s also important to try to incorporate some exercise into the eight hours spent in the office each day. It will help you maintain your weight and your general health. When you’re sitting down all day, exercise is also important to loosen your muscles.

Strength Training Exercises for the Office

Build your muscles while you’re at work with these great office exercises that will help you maintain a healthy weight:

1. Side bends - Side bends are an effective office exercise to work your abs. Hold a water bottle or another weighted item in both hands and stretch them up over your head with your arms held straight. Bend to one side, ensuring that you keep your abs tight and then slowly come back to the center. Repeat on the other side. Do 10 repetitions on each side.
2. Ab twists – Another office abdominal exercise is the ab twist. Hold the water bottle or weighted item at chest level while sitting. Keep your knees and hips facing forward and twist to the left as far as possible. You will feel your abs contract. Come back to center and repeat on the other side. This activity will strengthen your abs and also help to loosen your back.
3. Bicep curl – To strengthen your arm muscles, hold a water bottle in your hand, palm facing up. Bend your arm upwards at the elbow. Transfer the water bottle to the other arm and repeat.
4. Chair dips – When sitting in a chair, slide off the seat, supporting yourself on the edge of the seat with your elbows, your legs bent at the knee. Lower your body until your elbows are at 90 degrees, then come back up and repeat.
5. Hip flexion – Lift your leg up with your knee bent. Hold for 2 seconds then repeat.

Office Stretching Exercises

When you’re sitting down all day, it’s important to stretch out your muscles which will help you maintain a healthy weight and also prevent injury.

1. Try your favorite yoga stretches – If you practice yoga, take five minutes to do your favorite stretch. A few sun salutations will loosen your muscles and energize you.
2. Lower back stretch – To loosen your lower back, put your left hand on your left side and lean to the left from your lower back. Hold for a few seconds then repeat on the other side.
3. Wrist rotations – Working on a keyboard and using a mouse can cause strain to the forearms and wrists. Gently rotate each wrist using your other hand to loosen the tension.