10 Ways You Can Combine Work With Working Out
You can work out at home, in your neighborhood, at the gym, in nature, or even while on vacation (not recommended). But let’s face it, to really reap the benefits, you’re going to have to work. And what better time to actually work than at your job, am I right? Here are 10 ways you can combine work with working out and get buff on the job.
Sources: HowStuffWorks.com, HuffingtonPost.com, WashigntonPost.com, Shape.com, StyleCraze.com
1. Under-the-desk leg toners
While seated at your desk, extend your legs one at a time. Keeping your abs tight, hold one leg out in front of you for 10 seconds (or longer if you’d like). Switch legs, and repeat 10 times for each leg. Once you’ve had enough of this, you can extend both legs and scissor them back and forth, alternating which leg goes on top. Just make sure you’re multi-tasking and keep typing!
2. Replace your chair with an exercise ball
Instead of your normal office chair, buy one of those inflatable exercise balls. Sit on it while at your desk, half the day, all day, every day — however long you choose. It will increase your balance, tone your abs and legs, and de-stress your lower back. Then when your boss walks by, you can smile and inwardly imagine how satisfying it would be to volley it directly into his or her sternum.
3. Calf Raises
Whether you are taking a break, talking on the phone, or speaking with a coworker, you can always do calf raises. Stand flat-footed with one leg raised off the ground, putting your hands on the back of your chair for balance. Raise up on your toes, hold for a second or two, and release back to flat-footed. Do sets of 10-to-20 on each leg until you can really feel the burn, remembering to strut your stuff all the way to the water fountain when you are done.
4. Seated Stomach Crunches
This one is very simple, unlike your job. While sitting at your desk with your back straight, lift your knees off the chair and your feet off of the ground, holding them there until your abs can’t take it anymore. Do this as often as you’d like for an easy toning exercise, or until the toner in the office printer runs out and you’re the one who has to change it.
5. Don’t Use the Elevator
Use the stairs instead. Rather than going to the bathroom down the hall, climb a few flights of stairs. It is a subtle workout, and since most people use the elevator, the stairs are usually empty. To spice it up, set aside some time to run the stairs, or do calf raises on each one. You’ll be surprised at how well (no pun intended) it can tone your legs and core.
If you don’t mind drawing a little attention, or you have a break to leave the office, you can do lunges anywhere. Take a long step forward and bend your front knee while you push your other knee towards the ground, being careful not to let your chest go out past your knee (as this is bad for the joints). You can do these while walking, or standing in one place, and can also do them side to side for core and leg strengthening.
7. Desk Push-ups
This one may also draw attention, but it’s easier then regular pushups and can easily be done at your desk. Put your hands on the edge of the desk, and move your legs back behind you so you are at an angle to your desk (rather than straight up and down). Proceed to do pushups, bringing your chest down towards the edge of your desk and then pushing away. Do this until it is too hard to push back up, or until your desk slides out from under you.
8. Wall Sits
Where there’s a wall, there’s a way. Find a flat wall, put your back against it, and slide down until your legs are nearly at a 90 degree angle, bending at the knees. Hold it for as long as you can. Your legs will start to burn immensely. This is a very good endurance/toning exercise. Just make sure no one mistakes you for their chair.
9. Shoulder, neck, wrist and ankle stretches
You can easily do all four of these while sitting at your desk. Hold your ankle or wrist out, twisting it in circles for however long you can stand it. Tilt your neck to one side for 10 seconds, then the other side. Roll your shoulders in a constant movement, and then reverse. Or hold them as far forward or backwards as long as you can. All of these help loosen your muscles while at work, and can help tone if done in long intervals.
10. Use Your Water Bottle
With a decent-sized water bottle (full of course) you can do all kinds of exercises you would normally do with dumbbells — bicep curls and tricep extensions, arm raises both forwards and to the side, or any other variations you would normally do. You might look goofy dancing with your water bottle, but that boring old office needed some spice anyway. Just make sure the lid is on tight before you go waving your water bottle around all that expensive technology.
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