Sitting in the office all day can get really dull and tiresome. After a long day, many people just don’t have the energy to go to the gym. We often get asked about office exercises and tips that can help burn a few calories while you’re working or studying.
Here are 10 simple tricks you can try right now to help stay healthy at the office!
Firstly, it’s easy to forget to stay hydrated when you’re focused. Setting multiple alarms on your phone to remind you to grab some water can really help. This not only keeps you hydrated but also gets you moving and stretching a bit.
With all the water you’ll be drinking, you’ll need to visit the bathroom more often. Take the long way to get there. You don’t need to overdo it, but choosing a longer path can get your blood flowing and burn a few extra calories.
Replacing your office chair with a stability ball is quite popular these days. It helps you maintain a good posture and work on your core strength. Plus, during breaks, you can use it for exercises like ball crunches.
One simple exercise you can do while sitting is glute squeezes. Just contract your butt muscles, hold for 5-10 seconds, release, and repeat. Another is calf raises. Push down on your feet to create resistance, then lift your heels while keeping your toes on the ground.
For your thigh and hip muscles, try adductor squeezes. Place your fists together between your knees and squeeze. Hold for 5-10 seconds, release, and repeat. For the opposite movement, hip abduction, press against the outside of your knees while trying to open them.
If you don’t mind looking a bit funny, try arm circles to work your shoulders. Hold your arms out and make small circles for 30 seconds in one direction, then switch.
To work on your quads, try leg extensions under your desk. Hold onto your chair or desk for balance, extend your leg, and flex your quad. Hold for 5-10 seconds, release, and repeat.
If you have some privacy or don’t mind others watching, you can do bodyweight exercises like squats, pushups, and planks. Use your chair, stability ball, or desk for support.
When it comes to exercising at the office, your only limit is your imagination. Find ways to stay active every day, and you’ll be on the right path to achieving your fitness goals!