How to get a good workout without leaving your office
It’s no secret that staying in shape can be a challenge. Between work, family obligations, and social activities, there never seems to be enough time in the day to fit in a good workout. But what if we told you that you could get a great workout without ever leaving your office? Believe it or not, it’s possible.
All you need is a little creativity and some basic knowledge about how the body works and what exercise equipment can help you exercise while working at your desk.
Before going deeper into this article, I am going to give you four little tips that has helped me a lot to stay in shape while working long hours in the office; One, always take the stairs instead of the elevator, two, park further away from the entrance to your office building, three, walk or bike to work instead of driving, and finally, wear comfortable shoes for the office.
Without further ado, here is how to exercise and stretch at your office. Appropriate images are included to help you better understand every office exercise and move.
Stretches and Exercises that you can at the office with standing desk
Although it is not always possible to leave the office for a workout, there are some exercises you can do at your standing desk that will help keep you fit. Here are a few of our favorites:
Wall sits:
This exercise is great for strengthening your thighs and glutes. To do a wall sit, stand with your back against a wall and slide down until your knees are bent at a 90 degree angle. Hold this position for as long as you can. You don’t necessarily needs a wall, you can also stand behind your chair do a squat and even put your hands on the chair for more support.
Desk push-ups:
Push-ups are a great way to tone your arms and chest. To do a desk push-up, place your hands on the edge of your desk and lower your body down until your chest is just above the surface of the desk. Push back up to the starting position.
Chair dips:
This exercise works your triceps and is perfect for when you need a break from work. To do a chair dip, place your hands on the edge of a sturdy chair and lower your body down until your elbows are bent at a 90 degree angle. Push back up to the starting position.
Standing calf raises:
This exercise helps to strengthen your calves. To do a standing calf raise, stand with your feet shoulder-width apart and raise up onto your toes. Hold this position for a few seconds before lowering back down.
Walking on standing desk treadmill:
Including a desk treadmill in your office can make it easier to get in a good workout without leaving the office. If you have the space, we recommend investing in a standing desk treadmill. These allow you to walk or run while you work, burning calories and getting your heart rate up without interrupting your workflow.
Exercises and stretches that can be done at the office seated at the desk
There are a number of exercises that can be done at a seated desk, and most of them don’t require any special equipment. Here are a few examples:
Seated rows with band:
To do a seated row, you will need to find something to brace yourself against, such as a desk or chair. Grasp the object with both hands, and then pull your body back until your arms are straight. Return to the starting position and repeat. There are many other seated office exercises that you can do with a single resistance band.
Shoulder presses:
You can do a shoulder press by sitting up straight in your chair and raising your arms to the sides so that they are parallel to the ground. From there, slowly raise your arms until they are above your head, and then lower them back down. Repeat for desired reps.
Triceps extensions:
To do a triceps extension, start by sitting up straight in your chair and raising your arms so that they are parallel to the ground. Bend your elbows so that your hands are behind your head, and then extend your elbows to straighten your arms. Return to the starting position and repeat.
Bicep curls:
You can do a bicep curl by sitting up straight in your chair and holding a weight in each hand, with your palms facing forward. From there, slowly raise your hands until the weights are at shoulder level, and then lower them back down. Repeat for desired reps.
Leg raises:
To do a leg raise, simply sit up straight in your chair and raise one leg off of the ground. Hold for a few seconds, and then lower it back down. Repeat with the other leg. If you feel okay, you can also extend your legs forward.
Stretch your hands and fingers:
By now, most office workers are aware of the importance of office exercise. Taking a few minutes to move around and stretch your muscles can help improve your circulation, reduce stress, and boost your energy levels. But what if you don’t have time to get up, you can take a break from typing to stretch your hands and fingers. Simply extend your arms in front of you and slowly flex and extending your fingers. You should feel a gentle stretch in your hands and fingers. Hold the stretch for 10-15 seconds, then release and repeat several times. Not only will this office exercise help prevent hand and finger cramping, but it will also help improve your dexterity. So the next time you’re feeling sluggish at work, take a few minutes to stretch your hands and fingers – you may be surprised at how much better you feel afterwards!
The upper back and lat stretch:
One office exercise that can be done seated at the desk is the upper back and lag stretch. It helps to improve circulation, relieve tension headaches and neck pain, and increase range of motion. To stretch properly, extend your arms straight up, lock your fingers together, and stretch while working at your desk. If you have a chair with a back, you can also use it to support your back while stretching your arms overhead.
Seated elbow extension
Seated desk stretches are a great way to improve your flexibility and range of motion, especially if you spend most of your day sitting at a desk. One simple and effective stretch is the seated elbow extension. To do this stretch, start by sitting up tall in your chair with your feet flat on the floor. Then, extend right arm to the left and place your left hand on the right tricep. Gently press down on your tricep to increase the stretch. Hold for 20-30 seconds and then repeat on the other side. As you become more flexible, you can try deepening the stretch by reaching further to the sides.
Chair seated twist
It’s another efficient office desk stretch that you can do right at your desk. Here’s how: Sit up tall in your chair with your feet flat on the floor. Place your left hand on the back of the chair and twist to the right, reaching your right hand behind you. You should feel a stretch in your left shoulder and oblique (side). Hold for 10-20 seconds then repeat on the other side. As you can see in the photo, it can be done in two different ways.
Chair hamstring stretch
The chair hamstring stretch is a great way to loosen up tight muscles. To do this stretch, simply push your chair a little back from the desk, extend your legs forward with heels attached to the floor, and lean forward to reach your feet or knees. You should feel a gentle stretch along the backs of your legs. Another office-friendly stretch is the shoulder roll. To do this stretch, sit up tall in your chair with your shoulders relaxed and slowly roll your shoulders backwards 10 times. Then reverse the movement and roll your shoulders forwards 10 times. These simple office stretches can help you stay comfortable and productive throughout the workday.
Do Seated meditation
It’s no secret that sitting at a desk all day can take a toll on your mental and physical health. But did you know that meditation can help offset some of the negative effects of a sedentary lifestyle? A growing body of research suggests that meditation can improve symptoms of anxiety, depression, and chronic pain. And while it’s often thought of as a practice for monks and yogis, meditation is actually quite simple and can be done by anyone, anywhere. If you’re looking to add a little mindfulness to your workday, consider giving seated meditation a try. Just 10-15 minutes of meditating each day can make a big difference in your overall well-being and office work efficiency.
Exercise equipments that can be used at seated and standing desks
One way to stay active is to use exercise equipment that can be integrated into your work routine. Many office workers are now using standing desks, and these can be a great way to get some exercise while you work. There are also many desk-based exercises that can be done while seated, such as leg raises and arm circles that we mentioned above. Here is a lit of desk exercise machines that you can use to get a decent workout and pump your heart while working at your desk:
Desk pedal exercisers:
They are a great way to get a workout in without leaving your office. These simple pedal exercise machines can be place on the floor below your desk and provide a low-impact workout that is perfect for busy office workers. You can also set up some of the pedal exercisers on top of a desk to exercise your arms and shoulders.
Desk mini elliptical:
If you want to get a good workout in without leaving your office with the least impact on your knees, consider using under desk mini ellipticals. These small office exercise machines are easy to set up and use, and they allow you to work out your lower body while you’re sitting at your desk. They are also a great way to improve your cardio health. Unlike desk pedal exercisers, mini ellipticals can’t be used for arms but some of them do allow to exercise seated on the chair and while standing. I cam across these mini ellipticals when I was search how to exercise while working at the desk, and I have been using one for almost two years now. I think it’s the best exercise equipment for seated desks.
Desk treadmills:
Desk treadmills are a great way to get in a quick workout without having to leave your office. They are small, lightweight, and easy to set up-all you need is a standing desk and enough space to walk around. Desk treadmills can help you burn more calories than pretty much any other desk exercise equipment. They are rated the best exercise equipment for standing desks. Unfortunately, they can only be used at standing desks, not at seated desks.
Portable mini steppers:
Portable mini steppers are exercise equipment that can be used in the office. They are small, portable, and easy to store. These little and lightweight steppers are a great way to get some exercise while you are in the office without disturbing anyone or taking too much space. working at a desk. They are also a good way to stay active during a break or lunchtime. You can use a mini stepper while working at standing desk but you can’t use it while working at a seated desk.
Desk exercise bike:
A desk exercise bike is a great way to get some exercise while you work. This type of exercise equipment helps you burn calories while you work, and it also keeps your blood flowing. Although desk exercise bikes are easy to use, and they are also very affordable, you can’t take one to public office unless it’s allowed to do so. I would highly desk exercise bikes for home offices. For as little as $200 you can find a desk bike at most sporting goods stores, and they come in a variety of sizes and styles. I have written a detailed article about exercise bikes that come with a built-in desk, I suggest you read it, there are many useful details.
The benefits of working out at work
Most people think that in order to get a good workout, they need to go to the gym. But this isn’t always the case. You can actually stay fit by integrating a few simple exercises into your work routine. And believe it or not, working out at work has some major benefits:
- It helps you stay focused and productive. When you take a break from work to workout, it can actually help you refocus and be more productive when you return to your tasks. That’s because exercise increases blood flow to the brain, which helps improve cognitive function.
- It boosts your energy levels. If you’re feeling sluggish at work, a quick workout can be the perfect pick-me-up. Exercise increases your heart rate and releases endorphins, which will give you a much-needed energy boost.
- It reduces stress levels. If you’re feeling stressed at work, exercise can help you blow off some steam. When you’re physically active, your body releases feel-good chemicals called endorphins, which can help reduce stress and improve your mood.
- It helps you stay healthy. Working out at work can help you maintain a healthy weight, which in turn reduces your risk for developing health problems like heart disease, diabetes, and high blood pressure.
How to fit a workout into your busy schedule
It can be tough to find time to work out when you’re busy. Between work, family, and social obligations, there often isn’t much room left in your day for a workout. But that doesn’t mean you can’t fit one in, you just need to be a little creative.
One way to fit a workout into your busy schedule is to integrate it into your work routine. There are a few simple exercises you can do right at your desk that will help you stay fit and healthy. Here are a few ideas:
- Get up and move every hour or so. Every hour, take a quick break from work and walk around the office or do some stretches. This will help you get your blood flowing and avoid sitting for long periods of time, which can be bad for your health.
- Use your lunch break to go for a walk or run. If you have the time, use your lunch break to get in a quick workout. Even just a 20-minute walk or run can help you burn some extra calories and get some fresh air.
- Take the stairs instead of the elevator. Whenever possible, take the stairs instead of the elevator. This is a great way to sneak in some extra steps and get your heart rate up.
- Do some desk exercises. There are a number of exercises you can do right at your desk to stay fit. Try doing some seated leg lifts, arm curls, or even just tapping your toes.
- Invest in a standing desk. If you spend a lot of time sitting at your desk, consider investing in a standing desk. This will allow you to stand and work, which is better for your posture and can help you burn a few extra calories.
- Another way to stay fit while you work is to take advantage of any opportunities to move around. Even if your job requires you to sit at a desk all day, you can still get up and move around as much as possible. Taking a few minutes to walk around the office or do some stretching exercises every hour can make a big difference in your overall health.
By following these tips, you can easily fit a workout into your busy schedule. Just remember to be creative and take advantage of any opportunity to move your body.
Tips for staying motivated while working at the desk
There are a few simple things you can do to stay motivated while working at your desk. First, make sure you have a clear goal in mind and that you are working towards it.
Second, take breaks every hour or so to move around and stretch. Third, find a work buddy – someone who can keep you accountable and help you stay on track. Finally, do competition on fitness application with colleagues on mini ellipticals like Cubi Pro and compare to see who burnt more calories at the end of the week.
If you can focus on these tips, you’ll be surprised at how much progress you can make in your fitness goals while still getting your work done. So get up and get moving-your desk won’t miss you!
The importance of taking breaks and staying active throughout the day
For health reasons, it’s really important to take breaks throughout the day to stay active and productive. When you’re constantly working, your mind and body can start to feel exhausted. That’s why it’s important to take time for yourself-even if it’s just a couple of minutes every hour. You can avoid several serious health issue by exercising at your desk. The risk of problems like heart attacks, diabetes, and obesity can be reduced remarkably by taking breaks and staying active throughout the day at the office or at home.
Conclusion
Working out at work can be a great way to fit in a quick exercise and avoid sitting for long periods of time. There are a number of exercises you can do right at your desk, and you can also use your lunch break to go for a walk or run. If you have the time, consider investing in a standing desk-this will allow you to stand and work, which is better for your posture and can help you burn a few extra calories. By following these tips, you can easily fit a workout into your busy schedule.
Sayed Hosseiny
Hi there, I'm Sayed Hamed Hosseiny, the founder and one of the authors at yourexercisebike.com (YEB). I am a former indoor cycling instructor and personal trainer with nearly 20 years of experience. With a passion for indoor cycling, I have spent years designing cycling parts, repairing, and importing exercise bikes. All the articles, tips, guides, reviews, and comparisons on YourExerciseBike.com (YEB) reflect my personal opinion and expertise in the field. I'm excited to share my knowledge with fellow exercise bike enthusiasts and help people find reliable indoor cycling information and the best exercise bike for their needs.
