Office exercises - No excuses

Being an office worker is not a physically demanding career and spending all day sat down is not the best thing to keep you nice and trim. There are some things office workers can do to increase their activity levels, such as taking the stairs instead of the elevator, walking to the printer and photocopier themselves instead of getting the office junior to do it for you, going to see work colleagues instead of using the phone to call them etc. etc.

Not all office workers have the opportunity to increase their activity levels though. Fortunately, there are a few office exercises you can do whilst sat at your desk that will help keep you fit and healthy. It is
quite difficult to work on your upper body in the office therefore most office exercises involve working out your lower body, i.e. from the waist down.

Office exercises - Butt squeezes

This desk exercise is designed to tone and tighten your gluteus maximus, which is commonly known as your butt cheeks. This exercise is very easy to do and simply involves squeezing your butt cheeks as hard as you can for ten seconds and then slowly releasing them. This process is repeated twenty times before you have a three minute rest and repeat the process again.

Butt squeezes are a great exercise that you can do any time during the day and on one will ever know. Butt squeezes can be repeated several times throughout the day.

Office exercises - leg raises

This desk exercise is designed to tone and tighten your thigh muscles. It is an easy exercise which involves slowly raising your right leg from the knee, tightening your thigh as you do so. Once your leg is straight really tighten the thigh and hold the leg in place for ten seconds before slowly lowering it again. One movement is one repetition and you should aim to for ten of these. After ten repetitions change leg and complete the same movement with the left leg.

In order to get the most benefit from this exercise the movement should be done in a continuous and controlled motion, without any jerking.

Leg raises are another exercise you can secretly do without anyone noticing, so there really are no excuses not to do them.

Office exercises - calf raises

This desk exercise is designed to tone and tighten your calf muscles, i.e. the muscle at the back of your legs. In order to do this exercise you need to move so your butt is right on the edge of your chair. Raise both knees at the same time, so you are on the tips of your toes and hold the position for ten seconds. At this point you should feel the burn in your calves, and you need to tighten the muscles as much as possible. After ten seconds slowly return to the starting position and repeat the movement.

To get the most benefit you need to do calf raises as slowly, smoothly and controlled as you can without any jerkiness.

Calf raises are another desk exercise you can do without anyone ever realising what you are doing. 

Office exercises - chair dips

Chair dips are designed to primarily work out the triceps although they have a secondary affect on your biceps. Chair dips are also used to give your core a bit of a workout, so they are a good exercise to do.

In order to do a chair dip you need to squat on the ground and place your hands on the seat of the chair. Raise yourself up, keeping all weight on your hands, to the starting position. Once you are in position slowly lower yourself so your arms are bent at the elbow, hold the position for three seconds and then push yourself to the starting position. This entire movement is one repetition. Ideally, you should aim for five to ten repetitions, have a break for two minutes and then perform another five to ten repetitions.

As with all exercises, chair dips should be performed in a slow, smooth and controlled movement without any jerkiness to get the most benefit from performing them.

Chair dips require a stable base so if your office chair has wheels on it lock them in place otherwise the chair is likely to roll back which could cause you injury. If you can, try and use a stationary chair when doing chair dips.

Chair dips are not an exercise you can do at your desk without your work colleagues noticing, so unless you have your own office or aren’t at all self conscious, you are going to have to find somewhere discreet to perform chair dips.

Office exercises - cycling

This exercise requires a specialist piece of equipment, so office cycling may not be something you can do. The cycling machine sits under your desk, giving you the chance to sit there cycling away whilst you work. You boss may or may not let you do this, but you won’t know unless you ask.

There are many different types of sit down cycling machines available and you don’t need to spend a lot of money to get a good one. Cycling machines will get your heart beating faster than the other office exercises so it will help you burn off a bit of extra fat.

Office exercises - Conclusion

These exercises are not going to raise your heart rate too much and they are no substitute for a cardio vascular workout. These office exercises are unlikely to help you burn fat or lose weight, however they will help you tone and tighten the lower body, so they are worth doing.

The best thing about these office exercises is that you can do them any time during the day and your work colleagues won’t be any wiser. You can sit there doing your day job and working on your body at the same time and only you will know about it.