You’ve finally found your dream job, great pay, great security and an awesome vacation package but did you know that your job might be hazardous to your health. The office environment has been design to make us move less and expand as little energy as possible. These days it seems we’re more likely to sit with our bums glued to our seats and log idle hours. Whiles you can type 40-60 words per minute and attend the gym 3 nights a week for 30 minutes cardio, research has proven that this is still not enough to undo the health risk of your sedentary job. Here’s 10 ways to turn your office into a gym!
1.Be A Stair Master
Don’t take the elevator and start using the stairs for a really good leg workout. If you want to challenge yourself then try taking every two steps rather than taking each step individually, this will cause you to extend your legs farther and force you to use more muscles to climb those stairs.
2.Copy Machine Hamstring Curls
When waiting for the copy machine to print your latest report, why waste time waiting when you can do heel raises. Stand straight and tall with one hand resting on the copy machine. Raise your Right heel all the way up towards your butt making sure you squeeze the muscles behind your thighs (Hamstrings), do this 20-30 times and swop sides.
3.The Seated Knee Lift
Great exercise for your core and your cardio. Whilst seated raise your knees by alternating between your left and right leg. Do this for 30 seconds, rest for 30 seconds and repeat 3 times. Increase speed and height of knees to make this workout more intense.
4.The Seated Leg Extension
Great exercise for your Quads. Make sure you have plenty room under your desk before attempting this exercise and make sure you are seated up right to help maintain correct posture. Whilst seated extend your right leg as if you were kicking a soccer ball, alternate between your left and right leg, do this for 30 seconds, rest for 30 seconds and repeat 3 times.
5.Be The Office MVP
Visit your colleagues rather than e-mailing them, Offer to get copies from the copy machine, offer to get everyone water of coffee and tidy the office once in a while. By being the Office MVP (Most Valuable Person) you’ll be able to stay active and become the most likeable person in the office.
6.The Water Marathon
Try drinking a lot of water but do not keep the water bottle at your desk, keep the bottle in the cafeteria or staff room, that way you’ll have to get up to go and retrieve it. Research suggests that drinking water can aid in your weight loss efforts Plus, the more trips to the restroom, the more calories you’ll burn.
7.The Last Person Standing
Research shows that standing burns more calories than sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure. The next time someone decides to speak to you at your desk stand up and greet them and do not sit down until they leave. The next time you’re having a conversation on the phone stand up whilst speaking to that person and do not sit down until they hang up.
8.The Seated Over Head Stretch
Very good exercise for stretching and to help relieve tension within your lower back. Whilst seated place both feet firmly on the ground, push your chest up to allow correct poster in you back, place your hands at your side as if you are being held up by a robber, push your hands as high as you can to the sky making sure you stretch all the muscles in your back, chest, arms and shoulders. Hold at the top for 3 seconds, slowly come back to the start position on a 3 count and repeat 10 times.
9.The Seat Squeezer
Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the meeting is over or the glutes become tired. The results will be uplifting in more ways than one.
10.Standing Wall Press
This Exercise can be done anywhere, in the office, bathroom, corridor, staffroom anywhere you can find a wall to lean on. Find a sturdy wall that can support your own bodyweight and stand 3-4 feet away from it. Start by leaning towards the wall and place both hands against the wall shoulder width apart. Lean your body towards the wall by bending your elbows making sure you keep you heels flat on the ground, bring your chin as close as you can to the wall and push yourself back to the start position. Do as many as you can for 60 seconds and rest for 30 second. Repeat this 3 times.
If you think we have missed out any office workouts that’s not listed above, let us know in the comments below and we’ll add it to our next list.