Tuesday, January 19, 2016

Office Workout Guide {Exercise at Your Desk}

Like everyone else on the planet I'm trying to fit more activity into my days but working at a desk job makes it so much harder to stay active. Yes, I try to workout every evening but does that 30-45 minutes of activity make up for the 8+ hours I spend at work each day sitting on my butt? Not a chance.  So how do you fit in more activity when you're chained to a desk most of the day?

It's hard and nearly impossible unless you become intentional.  Taking time out of your day to make an effort to get up out of your chair will not only increase your Fit Bit steps but it will also help the health of your back, neck, and posture. Sitting all day long is no bueno for your body and mind. 

Starting with the new year I set a goal to break up my workday with a small exercise every hour that I am sitting at my desk. I set the timer on my phone in hour increments and get my butt up out of my chair when the timer dings! It's been a fun challenge and I can definitely tell a difference in my energy level.

Here's what I've put together to share with you so you can join me!
Office Workout Guide for staying active at work. Exercises tailored to do at your desk!
I've divided the exercises into 3 cardio bursts along with 4 movements you can do with zero equipment, low endurance so you're not sweating like a pig, and relatively discreet so you don't interrupt the work flow of your coworkers. 

You can alter the cardio bursts to fit your office style. My office has a back set of steep stairs that I can sneak off to and get a few sets in without disturbing anyone. No stairs? Do some extra laps around the office. Living the cubicle life? Go to the break room (or even bathroom if you have to) to get your squats and wall sits in.  The seated leg lift is one of my favorite exercises to do and reminds me so much of a barre class movement. Here's a visual

If you're feeling really ambitious there are so many products out there dedicated to staying active in a work environment. I'm lusting after a walking desk but settling in the meantime with my desk peddler.  One of my favorite purchases by far! It's a bit silly and hilarious when someone catches you doing it but it works! I also know people that have gotten rid of their desk chair all together and instead sit on a bosu ball chair.


I'd love to hear what you do to stay active at the office and hope all my fellow desk working ladies will join me in this challenge!


20 comments:

  1. I use a standing desk in the office and I love it!

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  2. Great tips! I try and stand and walk a lap around the office every 1-2 hours. I have also thought about sitting on an exercise ball when I don't have clients or a standing desk.

    Brittany,
    www.lawyerlookbook.com

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  3. This is a brilliant idea-thanks for sharing! And that desk peddler is awesome!!! Happy Wednesday!

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  4. Love this! I'm constantly glued to my desk at work and have been looking for ways to get in extra activity throughout the day. Thanks!

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  5. What great suggestions! I am always trying to remind myself to get up and walk around throughout the day.

    Christina :: Simple and Delish

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  6. Great suggestions! I'm not totally glued to a chair all day as sometimes I'm walking in circles around our salon and spa (it's HUGE)...but getting up to walk around is always great!

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  7. Thank you for sharing this. I have been really thinking of ways to stop being so sedentary during the day.

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  8. Great tips! I need to remember to take the stairs more instead of opting for the elevator.

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  9. Love these ideas! I do squats and lunges in my office a lot but I like the idea of doing wall sits and leg lifts!
    Kelsey
    www.thepeacockroost.com

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  10. I have this issue, too. Most days I'm stuck in meetings or don't even have time to get away from my desk! I'd love to sit on a ball or buy the peddler! Great tips!

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  11. I so want a walking desk!! But that desk peddler - where did you get it!! I've never seen that and now think I need! Definitely doing that each hour workout soon!

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  12. LOVE these ideas! I always take the stairs which helps (a little), but I need to utilize some of these other ideas. It kills me that we sit for so long each day at our desks :-P
    Green Fashionista

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  13. These are great I'm gonna try them today!
    XO Ellen from Ask Away
    www.askawayblog.com

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  14. I love this! I work from home but sit most of the 8-9 hours I am working. I'm definitely going to try to incorporate this!

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  15. These are such good ideas!!!! I agree no excuses. I definitely try to take the stairs when I'm at work but I need to incorporate these other exercises. Great post!

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  16. That desk peddler is awesome! I'm so jealous! Nothing makes me more antsy than sitting at my desk all day not moving. I may have to give the wall sits a try :)

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  17. I love the desk peddler idea! I have a standing desk which helps, but sometimes I get so in the zone with what I'm doing I forget to stand! My work from home days are tougher since it's not nearly as big of a up and moving around day as it is in the office!

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  18. These are really great tips! I need to get better about tracking my water intake during the day, but I'm pretty good about brown-bagging it and squeezing in a few mini walks. My office is also very celebratory, so I can relate to always seeing those tempting sugary sweets around!

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  19. nice information, valuable and excellent design, as share good stuff with good ideas and concepts..runnium

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