Disclaimer: Always consult your physician before beginning any exercise program.
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Work. It’s something we all have to do to survive unless your massively rich uncle leaves you with a heaping pile of gold a la Scrooge McDuck. And although having a job is a great outlet to display your ambition, work toward goals and meet people, it’s not always conducive to getting a healthy level of weekly exercise. It is recommended to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. So rather than trying to cram all that into one heavy-hitting gym day, we’ve gathered a few ways to sneak mini-exercises into your daily 9 to 5.
Squat Jumps
In this exercise, you get so far off your booty, you’ll literally be in the air.
Stand with your feet shoulder-width apart with a straight back. Have your arms facing forward and your elbows bent at a 90 degree angle. Your thighs should be parallel to the ground. Now jump straight upward and throw your arms up! If it helps, pretend like you just won a new client or got that raise you deserve. Don’t hold a squat position before jumping — minimize the time between dipping down and jumping up. Rest for a couple seconds and repeat 10-15 times.
Helpful Instructional Video
Seated Leg Raises
Weirdly enough, you’re allowed to stay on your booty for this one.
This is one of the sneakier exercises your co-workers might not even notice you doing. Sit upright in your chair and straighten your left leg so that it’s parallel to the floor. Hold it in place for a full 10 seconds. Lower it, and then repeat with your right leg. Do 15 repetitions for each leg. If your inner Arnold Schwarzenegger is calling you, add a backpack or purse onto your legs for some added weight.
Helpful Instructional Video
Calf Raises
No, you won’t be raising any baby cows — just getting your lower legs tight.
Stand behind your chair and hold on to the back for support. Raise your heels off the floor until you’re standing on your tiptoes. Slowly lower yourself back to the floor until your heels touch the ground. Boom! That’s it. Repeat as many times as you feel comfortable or shoot for 20-25 reps.
Helpful Instructional Video
Water Bottle Curl
This one’s a win-win because you get a workout and a reminder to hydrate!
First things first: Fill up a water bottle that’s small enough to fit in your hand but large enough to have some weight to it. Grab it in one hand with your palm facing upward. Lower it to your thighs and bend your elbow, curling the arm up toward the chest. Pause for a second or two and then lower the bottle back down. Complete 12-15 reps and then switch hands. Reward yourself with a much-deserved sip of H2O!
Helpful Instructional Video
Shoulder Shrugs
This works as an exercise and as a way to answer your boss when you aren’t really listening.
For this one, you’ll need to bring in a couple of dumbbells into the office. Make way, space heater — it’s fitness time! Plant your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your hips. Raise your shoulders straight up toward the ceiling slowly, pause and lower your shoulders back to the start position. Just never roll your shoulders! It will decrease the effectiveness of the exercise and increase the possibility of injury. Do 10 reps or more, depending on how comfortable you are.
Helpful Instructional Video
Wall Sits
Here’s your perfect chance to be chivalrous and offer the last chair to someone else in the meeting.
Who needs a chair when you have a wall? Rest your back flat against a wall and scoot your feet away from the wall until your knees are bent at about a 90-degree angle. Hold this position as long as possible, then stand up straight. Wait about 30 seconds and then repeat about five more times until you really feel it in your quads.
Helpful Instructional Video
Supine Leg Extension
Get ready to lie on the floor for this one — just don’t be tempted by a midday nap.
Lie down with your back flat on the floor. Lift both knees up above your hips and then extend one leg out straight. Keep that leg hovered above the ground about a foot while your other leg remains pulled back with the knee bent. Bring your straightened leg back to the bent knee position. Repeat with your alternate leg. Repeat for both legs 15 times each.
Helpful Instructional Video
Ab Twists
If it weren’t for the part where you remain seated, this would make a great dance move.
While seated on the ground, bend your knees so your ankles are touching the ground and your toes are just barely off the ground. Hold your hands at chest level. Keep your knees and hips forward while gently twisting to the left as far as you comfortably can. Twist back to center and twist to the right for a total of 10 reps. Now that you’re a twist master, maybe try your luck at Twister!
Helpful Instructional Video
But before you jump into any of these, don’t forget to consult your physician before beginning any exercise program. Once they give you the OK, now you’ll have the tools to get fit right at the office! If you have a favorite mini-exercise or some additional tips to share, don’t be afraid to drop us a comment.
