11 Incredibly easy exercises for working out in your workplace

Walking up the stairs is a very simple exercise

There are some of us who just can’t get enough of our jobs. Prepping the PowerPoint presentation for our next big client interaction, poring over the newest research paper on the status of the world economy – these are the things we live for!

On the other hand, there are those of us who just can’t wait to be done with incessant tide of conference room meetings. Whichever category you fall into, chances are that you are living a sedentary lifestyle. Sitting on your butt for eight hours a day may be great for your bank account but it will take a toll on your health.

To be fair you can scarcely afford to bring a treadmill or rowing machine with you to work. However, you can squeeze in a decent amount of exercise at your desk with these moves:

1. Take The Stairs – This one’s real easy. Not only do you get to avoid awkwardly making small talk with the others, you also get your heart pumping as you make your way up. For good measure, throw in a few lunges or take the stairs two at a time to get your leg muscles active.
2. Core Leg Lift – Sit upright in your chair and make your core tight by contracting your abs. Then lift one of your legs and extend it upwards till it is parallel to the floor. Hold it for a few seconds and then slowly bring it back. Then repeat with the other leg.
3. The Chair Suitcase – Sit on the edge of your chair and lean back until your upper back touches the chair. Holding the arms of the chair for support, bring your knees up with your feet parallel to the floor – so that your upper body and thighs make an “open suitcase”. Close the suitcase by bringing your knees as close as possible to your chest. Open and close for about 15 repetitions and aim at doing 2-3 sets.
4. The Chair Squat – Try to sneak these in every time you’re coming back to your desk from a meeting, a bathroom break, or a trip to the water cooler. Stand straight with your feet a little wider than shoulder width apart. Keeping your back straight, bring your body down to within one inch of the chair. Hold this position for ten seconds and then get back up to standing position. Try to do 5-6 reps each time.
5. Seated Bicycle Pedal – If the long commute does not allow you to ride your 10-speed bicycle to work, this exercise is the next best alternative. Sit on the edge of your seat with your arms poised on the armrests. Then simply pretend to be riding a bicycle, bringing each knee near your chest.
6. Swiss Ball Abdominals – Before you do this exercise, you should probably give your boss a heads up because it means you’re going to have to bring in your stability ball to work. All you have to do then is replace your chair with the exercise ball. It tones your core by forcing you to use your abdominal muscles to maintain balance.
7. The Isometric Shrug – This exercise will burn your shoulder muscles if you do it right. While sitting upright, grab the sides of your chair from below and exert pressure as if you were trying to lift the chair while you’re sitting on it. When your shoulders are at their highest position, hold for 6-8 seconds and then relax. Repeat for 10 reps.
8. The Isometric Biceps Curl – Move your chair close to your desk and place your forearms under the desk. With your elbow at a ninety degree angle, make a fist and push up against the desk as if you were doing a hammer curl.
9. The Table Top Push Up – The next time you’re waiting on the printer or the coffee machine, find the nearest table or counter and bang out 10 incline push ups. Hold the counter with your arms a little wider than shoulder width apart and your legs a few feet back. Then lower your chest to the counter with your elbows at your sides.
10. The Silent Prayer – This simple exercise will build your core as well as your arm strength. Sit with a neutral spine and your feet flat on the floor. Bring your palms together in front of your chest and push your hands together with as much force as you can muster, until you feel your arm muscles contract. And hey, if someone catches you in the act, you can just pass it off as a Namaste!
11. The Wall Sit – This exercise is guaranteed to build not only strength but endurance. Just stand with your back against the wall and then bend your knees and bring your torso down until your thighs are parallel to the floor. Sit and hold this position for as long as you can (aim for at least 30 seconds). If you want to take it up a notch you can even try crossing your left ankle over your right knee, hold for 15 seconds and then switch.

In general, make sure that you use every minute actively and that you constantly remind yourself to get in these exercises whenever you can. Lastly, don’t be conscious of exercising in public. For all you know you might even inspire a co-worker or two to join you in your fitness frenzy!

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