A lot of people who work in an office setting with desk jobs sometimes say they don’t get the chance to exercise. I can relate, because I sit behind a desk all day. So, I know it can be a challenge. However, I have learned how to incorporate some simple things that anybody can do at their desk. These are things you can do with very little equipment. All you need are a chair and a 5 or 10 pound dumbbell. If a dumbbell is not available, use two 20 oz water bottles.
If possible, lock the wheels to keep the chair from rolling. Many chairs have a lever on the wheels to lock and unlock them. If you can use a chair without wheels, that is preferable, or place an object behind the chair to keep it stable – oh, and don’t worry about looking silly and don’t let it bother you if your coworkers make fun of you. They will get used to it, and if they don’t, then my motto is, oh well. It’s THEIR problem, not mine.
Okay, now for the exercises:
Leg Extensions – I like these because they can help exercise your quadriceps and thigh muscles. It also stretches your hamstrings. Sit straight and tall and extend your left leg parallel to the floor, holding it for 25 seconds and lower. Repeat, then switch to the right leg.
Leg Bends – good for your thighs, calves, and hamstrings. From a seated position, stand just slightly, hovering over your seat with your arms extended in front of you. Hold for 3 seconds then sit back down. Do 15 repetitions.
Overhead Arm Lifts – From a seated position, in one hand hold your 20 oz water bottle (or dumbbell if you have one) and raise it above your head for 15 repetitions, then switch hands.
Arm Curls – From a seated or standing position, using water bottles (or keep dumbbells at your desk for this) and do curls. Alternate arms, or do it with both arms simultaneously. Do 25 repetitions.
Breathing Exercises – Breathing exercises can be very important for relaxation and optimal heart and lung functioning. Place your hands in your lap and close your eyes to help you relax. Slowly Inhale through your nose (counting to 5 as you’re inhaling), hold for about 5 seconds and slowly exhale through your mouth (counting to 5 as you’re exhaling). Repeat 3 times.
In addition to these things, try to take the stairs as much as practical. Instead of using the restroom on the floor where my office is located, I often walk down and back up 1-2 floors. I also walk down 3 floors to the cafeteria and back.
See, exercises don’t need to be structured or made to feel as if you’re doing work. If you are creative, you can get in some exercise wherever you are. No more excuses. Just do it!