How To Stay Fit In The Office: Workout Hacks And Tips

Businessperson exercising

When you’re sitting all day at work studies suggest that taking short, frequent breaks are better than less regular longer breaks. And moving every 30 minutes can prevent some of the negative effects of a sedentary lifestyle.

If you’re concerned about health issues such as heart disease and diabetes caused by sitting for long hours, there is a way to combat this – with small bouts of exercise. Want to know how to stay fit in the office? See workout hacks and tips here:

Stretching and Strengthening

Office exercises are the perfect way to keep fit at work. And provide a way to keep your body active even if you’re stuck at your desk. Try wrist and forearm stretches, and lower back stretches to help reduce neck and shoulder pain. Hold each stretch for at least 15 seconds.

To avoid hunching the shoulders by staying in the same position for hours at a time practice shoulder shrugs – these will get the blood moving freely and reduce muscle tension. Gently twisting the spine will work out any tension that makes your back feel achy and tight. You only need to rotate slightly to feel the benefits.

Use the Walls

Stand with your back to the wall, then slide down as you bend your knees. Stop when your thighs are parallel to the floor and hold for up to a minute. This simple move can boost strength and endurance.

Use the wall to balance as you raise your heels off the floor as high as possible before slowly lowering them back to the floor. Repeating these 15 times will act as a simple yet effective calf toner.

Businesswoman sitting on office chair

Chair Exercises

Chair dips are another strength-boosting activity that you can do at your desk. By placing your hands on the chair next to your hips and moving hips in front of the chair, you can bend your elbows lowering your body until elbows are at a 90-degree angle. Then push back up.

Chair squats are effective as you lift your hips whilst sitting and hover over the chair balancing with arms out. Hold for a couple of seconds and then stand up. Repeat for as many times as is comfortable.

While sitting at your desk you can also do leg lifts – extend one leg in front and hold for 20 seconds, then repeat with the other leg. You can make small circles with the foot of the extended leg for an extra challenge.

Lower and Upper Body Exercises

Hip flexions, leg extensions, and inner thigh activities will all help keep your body supple when you can’t get away from your desk. Triceps presses and biceps curls can be repeated during the day. And side bends and gentle twists can keep your abs trim.

Exercise Hacks

Shoes – most office workers actually walk about two miles within the working day so shoes need to be comfortable. High heels can badly affect your posture, as well as increasing the risk of bunions, and causing damage to the spine. Keep a pair of flats under your desk to change into each time you exercise at work.

Walk – go for a lunchtime walk to increase your heart rate and ensure your mind stays in a productive mode. Walk to the restroom, and deliver documents and messages by hand. Walk to the printer – and take your phone calls standing up.

Take the stairs when you can – you can increase your heart rate by briskly walking up and down them – or run as fast as you’re able without getting too sweaty. Try taking them two at a time for a good office workout.

Body position – how you hold and use your body is key to preventing risk injuries from keyboard use and other office tasks. You need to change position frequently – and make sure your chair is adjustable. Aim to switch position every 30 minutes. Avoid crossing your legs, and set your chair so that your feet are firmly on the ground.

Concentrate on Moving More

Office fitness can be simply maintained by keeping active. Twice an hour stand up, stretch, and move around. Take deep breaths and swing your arms – keep your mind and your body alert. You can move around the office freely whilst taking calls by using a headset.

Ask for extra small breaks so that you have time to go for a quick walk – then work standing for a period of time before switching back to a sitting position. Standing desks allow you to change position throughout the working day.

Plan lunches so that you leave the building and meet up with work colleagues to discuss ways to exercise at work. Or you could hire a personal trainer to come to your workplace and work with you during your lunch break.

Women meditating in corridor

Exercise Anywhere

For a great workout at work why not consider investing in a Bionic Gym? You can train hard, burn calories, and get super fit whilst sitting at your desk! The technology is all due to research proving that stimulated shivering applied to the leg muscles can mimic extreme exercise – without stressing the joints.

Set up the Bionic Gym and accessories in your workplace – the app is simple to use – and get an exercise programme to suit you. There’s a whole range of intensities designed to cater for all levels of fitness. You’ll be able to achieve serious exercise results in the comfort of your office.

Henry Warren I am a professional writer and health & wellness enthusiast.