5 Easy Office Exercises to Help You Feel Good at Work

August 27, 2015

5 Easy Office Exercises to Help You Feel Good at Work

Exercise is one of the most effective ways to invigorate the body and mind. If you’re feeling washed out or under the weather, your body often loves nothing more than a jog around the block, or a hard-core hour at the gym.

But for some of us, finding time to exercise is simply not possible – the only time you have at the end of your shift is spent preparing the evening meal, and quickly calculating exactly how much sleep you can squeeze in before your next slog at the spreadsheet begins.

So, to help you keep your body active and your focus sharp, here are 5 easy office exercises you can do while you’re at work – they’ll not only help you feel better, but they’ll gradually help to tone some of that muscle, too!

1. Leg Lifting

Subtle and simple, this is an office exercise you can do without leaving your seat.

All you need to do, is raise your legs from the floor, straighten them both (as if you were resting them on an invisible footstool), and then hold the position for 5-10 seconds. Slowly place your feet back onto the floor, and then repeat 15 times.

If you find this tough, you can do one leg at a time to begin with. Or, if you find it too easy, try hooking a bag around your ankles (preferably with something in it!).

2. Spot Running

To do this exercise at work, you either need to have very understanding colleagues, or your own private cubicle. If you have neither, but are unafraid of the consequences, then you can just do it anyway – the strange glances will begin to fade over time!

The idea here is to take a short, 1-minute break every 30-60 minutes. Stand up from your seat, and jog on the spot for 60 seconds without stopping. The higher you can lift your knees, the better – but make sure there’s nothing delicate nearby that you could knock onto the floor!

3. Face Timing

When I say ‘face time’, I don’t mean take a video call – in fact, I mean quite the opposite. This little exercise idea is more of a habitual change than it is an actual ‘workout’, but it can have some great results.

Every time you need to speak to somebody in your building, stop yourself from picking up the phone and dialling their extension – instead, walk to wherever they are, and talk to them in person. Walking is a really great way to keep your body fit and active without having to put too much effort in, and the amount of extra walking you’ll do by supergluing your handset to your desk could have a surprisingly positive impact on your general health and wellbeing.

Of course, results may vary – if you typically only make one internal call a day, you might not benefit as much as somebody who makes 20.

4. Stationery Curling

Look for a weighted object on your desk (like a giant stapler, or even your bottle of water), and pick it up. Found one? Great:

Place the object in your hand, with your palm facing up. Grip. Then, starting with your arm straight and on level with your thigh, bend at the elbow so that you’re curling the object towards your chest. If you’ve ever used dumbbells (properly, that is) then you’ll be a natural at this. Pause for a few seconds, then slowly lower the object back down.

Repeat this 10-15 times, and then swap hands. You can do this as many times as you like during the day!

5. Shoulder Blade Pinching

The other suggestions so far help to keep you active, and help with your arm and leg muscles. So now, let’s look at an office exercise that works on your shoulders and torso – the Shoulder Blade Pinch.

Again, this is something you can do while sitting at your desk. Simply roll your shoulders back until your shoulder blades pinch together, hold this for around 10 seconds, then slowly release. Repeat this 10-15 times.

If you want to make sure you’re pinching tightly enough, you can even try inserting a pencil or ruler between your shoulder blades, and try to hold it there for the full 10 seconds!

Are These Suggestions Useful?

If so, remember to share them with your friends and colleagues – and if you’ve got suggestions of your own, please leave them in the comments below!

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