Millions of Americans spend nearly eight hours each day sitting in front of a computer. Motionless, unless you count keystrokes and mouse clicking. There is something these people can do to change. It is not impossible to exercise while stuck in an office setting. There are several ways you can both burn calories and build muscles. Try one or all of the following office-friendly exercises today!
1. Climb the Stairs
For seven years I was fortunate to have an office located on the fourth floor of a municipal building. The stairs proved to be one of the best parts about the job. When I first started there, I vowed to climb the four flights at least four times each day. Those daily sixteen flights toned my legs and increased my lung capacity.
2. Walk on Breaks
Instead of reading a magazine or munching on chips, take a walk on your break. Walking not only increases the blood flow to your extremities, it also clears your thoughts so you can more clearly focus on the task at hand. Another bonus is that even when walking at a slow pace, such as 3 MPH, you burn more calories than sitting still.
3. Stand Whenever Possible
Champion cyclist Lance Armstrong’s web site, Live Strong, promotes standing as a way to burn calories. They assert, “The simple act of standing up instead of sitting may help you burn as many as 50 more calories per hour, depending on your size. Although 50 calories may not seem like a lot in a 2,000-calorie day, making the standing adjustment for four hours out of the day can burn an extra 200 calories a day–leading to a 20 lb. weight loss over the course of a year.â€
Simple ways to stand more at work include: standing while talking on the phone, standing while reading reports, and standing at the back of the room during meetings and presentations (if allowed).
4. Build Core Muscles on a Stability Ball
Consider using an exercise ball for an office chair. By doing so, you can build your core muscles and take stress off your lower back. You will need to obtain permission from your supervisor before you replace your office chair with a ball. Once given the go ahead, you need to learn how to sit on the ball correctly. Begin by sitting on the ball and finding your balance. Next, pull your navel in. Your shoulders should also be pulled back – think the opposite of slouching. Since this way of sitting may be hard to imagine, check out the “how to†video on the Live Strong website.
5. Lift Weights
When I was the wellness committee chair for a company of 1,500 employees, I would encourage staff to keep small weights at their desks. Two pound, five pound, and even ten pound weights come in handy for bicep curls and tricep “push backs.†You can do ten repetitions several times per day. Of course – be discreet.
If you work with the public, lifting weights probably will not work, but you can use your own body weight for resistance. If you have access to a sturdy chair with arms, you can use those chair arms to your advantage. Place both hands near the middle of the arms then use your own arms to lift your body out of the chair. Repeat several times per day to build strength.
These office exercises can make you stronger while also burning unwanted calories. Don’t fall victim to the mentality that because your job is in an office setting that physical fitness must be put on the back burner. Vow not to be motionless with only keystrokes and mouse clicks to prove you’re alive! With a little creativity, you can find pockets of time to insert exercise throughout your day.
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