Sitting in the office all day can get pretty boring and exhausting (trust me, I get it). By the time the workday is over, many of us just don’t have the energy to head to the gym. People often ask us about exercises and tips to burn a few calories while working or studying. Let’s take a look at 10 tricks you can use right away to stay healthy at the office.
First off, it’s easy to forget to stay hydrated when you’re focused on work. I even forget sometimes while writing these articles! Set multiple alarms on your phone to remind you to drink water. This will not only keep you hydrated but also get you up, moving, and stretching.
With all those water breaks, you’ll definitely need to visit the restroom. To boost your step count and burn a few extra calories, take the long route to the bathroom. Just don’t overdo it – no need to find a bathroom on a different floor!
Swapping your office chair for a stability ball is all the buzz these days (along with standing desks). Stability balls help you maintain good posture, work on your core, and improve balance. You can even do ball crunches during breaks.
While sitting, you can try exercises like glute squeezes. Just contract your glutes, hold for 5-10 seconds, release, and repeat. Another simple move is calf raises. Press down with your feet and lift your heels while keeping your toes on the ground. The more pressure you apply, the tougher the exercise.
For your thighs and hips, try adductor squeezes by pressing your knees together. Make two fists and place them between your knees, then squeeze your knees together against your fists, hold for 5-10 seconds, release, and repeat. To target your outer thighs, try hip abduction by pressing against your outer knees while trying to open them.
To work your shoulders, do some arm circles. Hold your arms straight out and make small circles forward for 30 seconds, rest, and then reverse for another 30 seconds. For your quads, perform leg extensions under your desk by holding your chair or desk for balance and extending your leg out. Hold the contraction for 5-10 seconds, then repeat.
If you have some privacy, you can do bodyweight exercises like squats, pushups, and planks. These moves provide a great full-body workout. You can use your chair, stability ball, or desk for support.
Ultimately, there are endless ways to stay active at the office – it’s all about using your imagination. The key is to stay active every single day. Find activities that make you break a sweat, and you’ll be well on your way to reaching your goals!
