How to Exercise at Work

If you're confined to your desk for the majority of the workday, you may wonder what you can do to prevent weight gain and the development of "thunder thighs." There are several changes you can make to your daily routine to stay fit and active despite your sedentary job. The best part about doing this "work workout" is that you'll most likely feel more energized and focused. Do I see a raise in your near future?

Difficulty: Easy

Instructions

Things You'll Need:

• Walking shoes
• An exercise ball
• 5 to 10 lb. weights or books

1. Park as far away from your workplace as you can, and walk to your building. Or walk or cycle to work if you live close. You'll burn calories even before you clock in.

2. Use the stairs. Avoid the elevator and its terrible music!

3. Trade your regular office chair for an exercise ball. By doing this, you'll improve your posture and give your core muscles a workout simply by sitting. Yeah, you might get some weird stares, but you'll be the one with the rock-hard abs come swimsuit season.

4. Use your breaks to walk the halls or the streets around your workplace. Both your mind and body will benefit from this exercise. You can throw in the occasional lunge to intensify this workout. Ask a co-worker to join you for company as you walk, or invest in an MP3 player and upbeat music to keep you motivated.

5. Visit your co-workers at their workstations as opposed to sending emails to them. They may get tired of seeing you, but your boss will think you're the busiest employee on his team.

6. Lift light weights or books during any down time. Do some simple curls or raise the weights above your head and proceed to lower them behind your head until your arms are bent. Repeat this motion 10 times, and attempt 3 reps for each exercise.

7. Use the restroom that is the farthest away from your office.

8. Pace while you talk on the phone. Even this simple movement will burn a few calories.

9. Be sure to drink lots of water to stay hydrated. You won't feel like exercising if you're lacking fluids.

Tips & Warnings

• Increase the amount of time you walk and the amount of weight you lift as you begin to see results. By doing this, you will continue to see results.
• Set exercise goals for yourself and revisit them often to make sure they are benefiting you. Without goals, you probably won't stick to your workout.
• In place of an exercise ball, you could try a kneeling chair. Typically, it's easier to achieve balance on this chair vs. the ball.
• Don't attempt any exercise until you first consult your doctor.
• If you add an exercise ball to your "work workout", don't use the ball as a seat for the entire day, especially at first. Try to balance on it for at least 2 hours per day.
• Don't overdo it. You risk not being able to exercise at all if you push yourself too hard.