Work Out at the Office

In this long, cold winter making you less motivated to work out?  It can be difficult to exercise outside or find time and energy to go to the gym during these months.  Therefore, why not work out at the office? Here are some simple cardio and strength building exercises that can be done while on the job.

Cardio:

  1. Jumping Jacks: Try to complete a minute’s worth of jumping jacks.  If you’re a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)
  2. The Twinkle Toe: While doing work, tap your toes on the floor under your desk.  Or, graduate to a harder (and less conspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet.
  3. Arm Pumps: While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
  4. Walk Lunges: Begin standing with your feet shoulder width apart. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.  Drive through the heel of your lead foot and extend both knees to raise yourself back up.  Step forward with your rear foot, repeating the lunge on the opposite leg.

Strength building:

  1. Calf Raises: While waiting for something to print, why not do some calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.
  2. Desk Push Ups: Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder’s width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.
  3. The Wooden Leg: For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
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