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8 Simple and Quick Exercises to do During Work Hours

Simple and Quick Exercises to do During Work Hours
Written by Collins Nwokolo

Many people find it difficult to allocate time for exercise. As a working person, your routine most probably falls in the sedentary category. That is, sitting in front of the computer for 8 hours. You hardly get to take a 1-hour break. Going home, changing, having dinner and getting to bed, waking up the next morning, and the cycle repeats!

You don’t have enough time for exercise before getting ready for work, and you are too tired for any exercise after work. So eventually, there is no time for your physical well-being and personal development.

However, “Where there is a will, there’s a way!” If you don’t have time before or after work, you can work out during work. Sounds odd, right? 

As strange as it may sound, it is 100 percent possible. In fact, there are many companies that have gym areas specified in their office buildings. Even if there is no such space in your office, you can work out just near or even on your desk and stay healthy and fit. We will discuss some super-effective exercises that you can easily do in your office without getting too many stares. Let’s get started!

1. Start the Day With Some Stair Climbing

Make up your mind and find ways to exercise in your daily routine things. You might have your cabin on the 3rd, 7th, or even 12th floor of the building, and you are quite habitual in taking the elevator. Well, stop right there! From now on, take the stairs (over your head?)

Stair climbing is an effective exercise and an easy way to include some cardio exercise in your busy workday. Running through the stairs gets your heart pumping faster and gives quick results. However, if you are concerned about getting your formal office attire creased up, walk briskly through the stairs. It will also have almost the same results. 

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Come 5-15 minutes early (according to the stairs you are going to take) and skip the elevator. You can start slowly. Like, if you have your office on the 7th floor, take the elevator to the 5th floor and climb up the stairs for two floors. Then bring down the use of the elevator gradually. Once your body has trained for taking the stairs, you will find it relatively easy. 

2. Pushup and Put Up Some Strength!

Now, coming back to the office. If you have your own office or cubicle, you are lucky (quite literally!) Because you can do some floor pushups quite easily. Just close the door and try 3 to 5 sets. Don’t burst into doing pushups as soon as you enter the office. Keep it slow and functional. You can do pushups after 3 hours of working or two maybe (Whenever you feel like you are tired). 

However, what if you don’t have a separate cubicle. Well, this shouldn’t stop you from staying fit and healthy. Right? 

You can still do some really functional pushups. Place your hands on your desk and take your feet away from the desk until they form a 45-degree angle. Push your body up and down in this position. These are easier and more subtle pushups. We call them the desk pushups or Deskercise, maybe!

Note: Make sure that your desk is strong enough to hold your body weight. We don’t want to be the reason behind any office loss (kidding!)

3. Let’s Have Some Chair-Squats!

Whether you have a cubicle or not, you must have your own chair (Nobody asks you to work while standing). So all hail to your very own chair. You can do some squats. Plus, add some low-priced fantastic gym mirrors to aid you in keeping an eye on your postures.  

Squat up and get back down to your chair. Just make sure your posture is right. It’s as simple as that! 

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Pro-Tip: Got some brainstorming to do, contemplate while doing chair squats (now that’s what we call multi-tasking!) 

4. Lift the Legs And Put Some Belly Fat Down

Having perfect abs while sitting for straight 8 hours a day – a dream, right?

You can work your abs while staying seated on the office chair. 

Just sit straight on the chair, put your heels on the floor and lift one leg up after the other. Hold your leg up for 20-30 seconds. Do it for some time and upgrade your leg-lifts by trying to lift both your legs together or make circles with the foot of the extended leg while holding the other one up. This exercise will put stress on your lower body and help you stay fit. 

5. Circle Your Arms And Give a Break to Your Always-Typing Fingers

Computers have taken away most of the donkey-work, but we still have to give commands to it (so demanding, right? *winks*)

Your hands are typing and clicking the mouse most of the time, so they need some special attention. Take a small break and do some arm circles to relieve them of all the typing stress. You can effectively do that by sitting on your chair. Just take your arms out and move them in circles. 

6. Bicycle Crunches for Some Abdomen Grind

For some effective core workouts, you don’t necessarily need to lie down on the exercise mat. You can do it on your office seat too. Here’s how!

Bring your chair a few inches back from your desk. Place the hands on the back of your head. Bring one leg up until your knee touches your elbow. Now bring the other leg up and do 3 to 5 sets of this exercise. Increase the number of sets once you master the art of bicycle crunching. 

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7. Pizza Dips? What About Having Some Chair Dips!

Simple and Quick Exercises to do During Work Hours

Let’s replace the delicious pizza dips with some chair dips. It’s a military-recommended strength-boosting exercise. 

All you have to do is to place both your palms flat on the end of the chair and scoot to the front of the chair. Lower yourself down for some inches keeping your back straight. Then get back up. Complete some sets of this exercise and get back to work!

Note: Make sure that the chair is stationary (not wheeled or revolving.). We don’t want you to fall. 

8. Some Standing Exercise is Important Too

Sitting all day, you need to work up your legs a bit. 

Just stand up and hold the edge of your desk. Bend one leg, flex your foot a bit, and press it to your back. Now repeat the same with the other leg. Continue until your legs feel better. 

No Excuses Now, Just Do It!

Working out is what everybody loves to hate but to stay healthy and fit, you get to do it. In fact, once you have developed the habit of working out, you enjoy it. Exercise gives you control over your body, and you feel strong. 

The above-mentioned exercises are the answer to all your excuses. So just start from where you are and what you have. If you have a separate office and the means for it, just try and create a workout corner in your office. An exercise mat and a workout mirror will do. Otherwise, just bear with a workout mirror and get started with these silent yet effective exercises. 

Even though all these exercises can be done while seated and don’t bring random stares to you. However, if your colleague looks at you in curiosity, just grab them along to do the exercise with you and stay fit together. 

About the author

Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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