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How To Exercise In The Office – 8 Tricks To Stay Fit During Work

For the most of us, it can be a challenge to combine work, family and sports in our daily/weekly routine. Since hours per day are limited, priorities often have to be made. Unfortunately (but understandable), I would assume that sports will get less prioritized by the most of us. However, skipping your weekly sports and activity routine can have a tremendous negative outcome for your body in the long term. This is why I have created a list with 8 tricks below that gives you an idea on how to exercise in the office. Integrating some of those exercises in your daily routine will help you to stay active while not loosing plenty of time getting ready to workout (e.g. driving to a gym).

Trick #1: Stand ups

Level:
Starter

What to do:
The starting position is when you are sitting in your chair. From there, you just start standing up and sitting down again. Repeat this movement for at least 20 times. Then take a short break. You should aim at doing this exercise for at least 5 times a day. The shorter the break between each session, there more exhausting it is for your.

Frequency:
5×20 reps

What is it good for:
This exercise will strengthen you legs /thighs. Moreover, standing up is also good to release some pressure from your lower back that comes along with sitting in your chair all day long

Trick #2: Calf raises

Level:
Starter

What to do:
Simply stay straight to be in the starting position for this exercise. From there, lift your heels until you stand fully on the balls of your feet. Release your heels back on the floor again. Repeat this movement for at least 30 times. Then take a short break. Aim to perform this exercise for at least 5 times per day.

To increase difficulty but also efficiency, perform this exercise (1) one-legged and (2) on stairs (instead of a plain floor). In particular doing calf raises on stairs can dramatically increase efficiency due to the better angle you will get by releasing the heel to a lower level than the straight floor.

Frequency:
5×30 reps

What is it good for:
Calf raises are in particular great to train your calves. Moreover, your heels will enjoy being trained as well which can prevent inflammations on your Achilles.

Trick #3: Push hands against each other

Level:
Starter

What to do:
Place the inner sides of your hands against each other at chest level. Press your hands against each other as much as possible. Hold for 30 seconds. Then take a short break and repeat for at least 10 times a day. You can perform this exercise while standing or sitting on your chair.

Frequency:
10×30 seconds

What is it good for:
This exercise is great to train your chest.

Trick #4: Push ups against wall

Level:
Starter

What to do:
To start, stand in front of a wall with approx. 30cm distance (Face towards the wall). Place the inner sides of your hands against the wall. From that position, start leaning in and pushing away again from the wall. Repeat for at least 15 times. Then take a short break. Perform this exercise 5 times a day.

Increase the difficulty by enlarging the distance to the wall.

Frequency:
5×15 reps

What is it good for:
This exercise is good for your shoulders (front side) as well as your triceps.

Trick #5: Sit against wall

Level:
Starter/Advanced. I have categorized this exercise for both, the starter and the advanced level. I believe this exercise can be performed by anybody. However, I do know that this exercise can quickly become very exhausting for your legs.

What to do:
Position yourself in front of a wall (Back towards the wall). Sit down by pressing your back against the wall (Imagine you were sitting on a chair with the only difference that there is no chair you are sitting on). You are in the right position when the angle at your needs are approximately 90° and you back is straight and pressed against the wall. Hold this position for as long as you can. Repeat this exercise 3 times a day.

Frequency:
3x as long as you can hold

What is it good for:
This exercise trains your legs. You will quickly notice that your thighs are starting to burn and shake.

Trick #6: Squats

Level:
AdvancedSquats

What to do:
Stand up straight on the floor. Your feet and your knees face slightly outwards (not straight). From there, lower you upper body until you thighs are less than horizontal. Stand up again to the initial position. Repeat for 30 times and you will feel that you thighs begin to burn. Perform this exercise 3 times per day.

I have to admit, this exercise might be difficult to perform while wearing a suit due to the limited freedom of movement.

Frequency:
3×30 reps

What is it good for:
This is my favorite exercise to train legs, be it with or without weights.

Trick #7: Hand stand (without turning upside down)

Level:
Advanced

What to do:
Position yourself in front of your desk (Back towards the desk). Put your hands on the desk and lift your entire body up (it is only your hands that tough something). From there, lift your legs so that they show straight forward on an almost horizontal line. Hold this position for as long as you can. Perform this exercise for at least 5 times a day.

Important note: Make sure that you desk cannot move and is stable enough to carry your weight.

Frequency:
5x as long as you can hold

What is it good for:
This exercise stabilizes your core and is very efficient for your abs muscles

Trick #8: Dips on desk

Level:
Advanced

What to do:
Position yourself in front of your desk (Back towards the desk). Place your hands on the desk and move your feet slightly away from the desk. You should feel that the majority of your weight is carried by your arms. From there, lower and lift your body alternating for at least 15 times. Perform this exercise at least 5 times a day.

The difficulty will be increased by increasing the distance between your legs and the desk.

Important note: Make sure that you desk cannot move and is stable enough to carry your weight.

Frequency:
5×15 reps

What is it good for:
This exercise is good to train your triceps.

To wrap it up

From my perspective, getting fit and active is a question of finding the right attitude. I strongly believe that there are always opportunities to do some kind of sports (be it at work, at home, outside or in the gym). In addition to that, the right nutrition is also crucial to stay healthy and fit over time.

I hope that these exercises have given you some motivation to integrate exercising at work.

If this article was helpful, I am appreciating your comment below. Also, if you have any questions, feel free to add them in the comment area below.

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