• 14 Discreet Exercises To Do While Working

    No time to exercise? Here are some easy ways to work out, at work.

14 Discreet Exercises To Do While Working

1. Under Desk Leg Lifts

This exercise is great to do because it’s especially sneaky. Sit with your feet flat on the floor, stretch one leg out in front of you, engage the core, and lift the leg up as close to parallel as you can get. Lower it back down towards the floor until you have about an inch of space between the floor and your heel, then lift it back up again. Do 10 reps on each side, then switch to the other leg.

Calorie Burn: 40 calories in 10 minutes

2. Toe Taps

Fidgeting can be better for you than you thought! Take turns tapping your feet under your desk and rolling out your ankles (maybe take your shoes off first, so you don’t annoy your coworkers, though). This is a good exercise to do as it helps keep your ankles and feet loose after so much sitting.

Calorie Burn: 350 calories/day

3. Stand

Take every opportunity you can to stand! Being stagnant all day in a chair is really detrimental to your health. You can stand while waiting for a new pot of coffee to brew, while having a quick chat with a coworker, or if you take public transportation to work, try standing on the bus or the train instead of sitting.

Calorie Burn: up to 50 calories more per hour

4. Take the Stairs

Instead of taking the elevator all the time, take the stairs! Just adding a little bit more movement into your day can really set the tone for the rest of your week (and even life). Soon enough you won’t be huffing and puffing when you reach your office.

Calorie Burn: 9 calories per minute

5. Walk More

Instead of sending a message over Slack or calling your colleague, take a quick trip down the hall to their office. Walking more throughout the day and taking the time to visit with your colleagues in real life instead of just online makes you both fitter and more sociable!

Calorie Burn: 100 calories/mile

6. Chair Squats

Try doing this one every time you get up from your chair. Stand up straight then lower yourself back down toward your chair until you have an inch of space between your bum and the seat. Hold for 10 seconds and then stand back up.

Great for: Toning your legs and core and feel awesome while doing so.

Calorie Burn: 14 calories per minute

7. Replace Your Chair With an Exercise Ball

You might get funny looks, but this is a great thing to do for your health. Replace your desk chair with an exercise ball, even if only for an hour, and you can burn more calories just by sitting. Staying stable and upright on an exercise ball engages your core muscles more than a normal desk chair (plus, you can bounce on it, too, so your workday is a bit more playful and fun).

Calorie Burn: 156 calories/hour

8. Oblique Twists

This is the perfect exercise for you if you have a swivel chair. Place your feet flat on the floor and turn your lower body to one side, then the other, while keeping your torso as still as possible.

Great for: toning your side abdominals while answering emails.

Calorie Burn: 9 calories per minute

9. Hip Stretch

Sitting all day really tightens your hip muscles, so take the time to release them with this easy stretch, and you’ll be sitting more comfortably. Plant the feet flat on the floor, lift your right leg up, and cross the ankle over the left knee, with your right leg splaying out to the side. Gently press the right knee down until you feel a stretch in the hip.

Hold for as long as comfortable, then switch to the other side.

10. Arm Curls

Take your handy stapler, hole punch, or water bottle and use it like a dumbbell. Taking your prop in the right hand, bring the right arm down perpendicular to the floor. Then bend the right elbow until the “dumbbell” comes close to your right bicep. Gently release. Take 20 curls, then switch to the other side.

Who knew office supplies could be so handy?

Calorie Burn: 18 calories in 5 minutes

11. Prayer Hands

This is a great releasing stretch for the hands if you’ve been typing all day. Take the palms of the hands together in front of your chest and push them together as hard as you can. Hold for 10 seconds, then release.

Repeat whenever you feel your wrists and hands could use a break.

12. Lift Off

Want a bit more strength training in your day? Cross your legs underneath you on your chair, place your hands on the armrests of your chair, and try to lift your whole body off the chair. Don’t use your legs if possible, and be extra careful if you’re on a swivel chair!

Calorie Burn: 123 calories/30 minutes

13. Arm Pulses

Need an extra bit of movement in your arms? Give this tricep exercise a shot. Bring your arms down to either side of your body with the palm facing behind you. Push your arms back until you feel a stretch in your triceps, then bring them back toward your side. Pulse your arms for as long as you’d like, and see if you build definition in your triceps!

Calorie Burn: 23 Calories/5 minutes

14. Easy Neck Stretches

After a long day at the office, your neck will be especially tense. Take your head in your right hand, and pull it gently down toward your right shoulder until you feel a stretch in the left side of your neck. Hold for 10 seconds, then switch to the left side.

Sources:

http://health.howstuffworks.com/wellness/diet-fitness/exercise-at-work/10-office-exercises-you-can-do-secretly10.htm

http://greatist.com/fitness/deskercise-33-ways-exercise-work

http://www.livestrong.com/article/310665-calories-burned-sitting-on-an-exercise-ball/

http://www.livestrong.com/article/301041-calories-burned-during-arm-exercises/

http://www.fitclick.com/calories_burned?Triceps&pmg=722

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