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5 Ways to Secretly Exercise at Work

By Edited Nov 13, 2013 0 0

Exercise at Work - The Key to Multi-tasking


Exercise at Work
Exercise at Work

Lets face it, life is distracting and it is constantly keeping us busy. Sometimes, it is hard to dedicate time during the day to exercise. Why sacrifice your health when you can have the opportunity to secretly burn calories while you are already doing something that you have to do! Work is a great place to start implementing additions to your day to help you stay active. Sometimes it can even be easier if you enlist one of your work buddies to partner with you and help you stay focused. 


Here are several tips to help you stay fit while at work:


  1. Use a Pedometer. Aim for anywhere between 7,000-12,000 steps per day. If you have a car and commute to work, park as far as possible from the entrance. If you live close enough to work, consider walking or taking public transportation. Instead of emailing a co-worker, walk to their desk. Use the stairs when possible.  Try to use the restroom on a different floor, that you have to use the stairs to get to. Get up at least once an hour and walk around the office. You’d be surprised at how quickly a couple steps can add up.
  2. Have exercise equipment near your desk.  Keep low weight dumbbells or resistance bands close by, do quick arm exercises between meetings or while you’re on the phone. Or replace your chair with an exercise or  fitness ball. Because the ball makes you more conscious about staying upright, you are forced to use more muscles, hence burning more calories than sitting in a normal chair. 
  3. Use a wireless hands free phone device. This will free up your hands, so that you may walk around, pace, or do various exercise while on the phone. This is also a great time to do squats. With your back straight, squat down and hold for at least twenty seconds. Do at least 5 squats per set, and a total of 5 sets. 
  4. Knee/Leg Lifts while Seated.  While seated at your desk, and with good posture, lift up your knee slightly and hold for 20 seconds. Switch legs, and repeat.  Do at least 5 sets of 10 leg lifts.
  5. Punch the Air.  While standing up straight, rock from foot to foot, and punch the air with alternating arms. Do at least 5 sets of 10 punches. This exercise also can be a good stress reliever. 



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