6 Smart Exercises for Office Workers

6 Smart Exercises for Office Workers


exercise_officeMost jobs these days glue people on their seats, tapping away on their keyboard to churn hundreds of thousands of words, equations, and the like to complete their office hours and although many have already become experts in their field or in the use of various computer programs, when you ask them about their health, they will say that they’re not doing as good as they want to.

Yes, you’ve been hitting the gym afterwards but studies have shown that even an hour long workout cannot easily undo the effects of sitting for long periods of time. So what can you do? Well, it appears that doing exercises in between your work can actually do you a world of good because you get to lose calories while at the same time making sure that you’re not sitting on your bum for hours on end.

Here are 6 smart workouts that office workers can do any time.

  1. The Stair Master. Skipping the elevator not to mention the mandatory small talk when you’re with your office buds can be helpful especially if you opt for climbing the stairs. You’ll get real leg work here especially if you climb the stairs two at a time.
  2. The Wall Sit. Another office workout that you can do when you have enough of sitting down is the wall sit. Stand with your back to the wall then slowly slide down until your thighs are parallel to the floor. For an added challenge, cross your leg over the other while maintaining the wall sit. Hold this pose for a few counts then go back up.
  3. The Seated Leg Raiser. This exercise is perfect because you won’t be seen at all. While seated, raise one or both legs until they are parallel to the floor. Bring them back down slowly without touching the floor. Raise them up and hold for a few seconds. You can place a weight around your ankles if you want that added challenge.
  4. The Cubicle Dip. Sit on the edge of a sturdy chair or desk with hands gripping the edges and elbows bent. Your feet should be extended out in front of you. Raise your butt off the seat by straightening your elbows then bend them to 90 degrees to dip your lower body back down. Repeat as many times as you can.
  5. The Lumberjack. The good news is that you don’t have to wear plaids to do this exercise. Simply stand up straight with your feet about hip-width apart with both hands clasped over your right shoulder. Swing arms towards the left thigh as if you are cutting wood. Bring clasped hands over your left shoulder and swing towards the right thigh.
  6. The Shoulder Shrug. Tense shoulder muscles? Do the shoulder shrug. Simply raise shoulders towards your ear, hold for five seconds, then bring them back down. Repeat 15 times. You can hold onto reams of paper in each hand while performing the shoulder shrug for added challenge.