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Office Workout: 5 Exercises You Can Do At Work


We spend hours in our workplaces. Why not use some of those hours to squeeze in a few calorie burning techniques? The simple exercises below can help you to raise your heart rate and get your blood pumping. Increasing your heart rate at intervals throughout the day can burn a few calories and help you be more alert.


If your job requires you to be seated most of the day, be sure to get movement into your legs and backside to maintain tone and muscle.

Stair Intervals – If you have stairs in your office building you have a ready-made exercise platform. To get your blood pumping, alternate briskly walking up one floor and taking a normal stride up to another floor. Try to take 3 brisk walks and 3 normal walks to burn a few calories and help tone your lower body.

Calf Raises – Is there always a long line at the copier or are you waiting for the microwave to be free? You can work out your calves as you wait. Holding on to a chair (or the copier) for balance, stand with both feet about hip width apart. Raise your heels off the ground until you are on your tip toes then lower your heels back to the ground and repeat. The key to this exercise is slow movements so that your calves really work to raise and lower your body weight. Do about 3 sets of 15 repetitions if you have time.


Bring a light set of dumbbells to work (3lbs-5lbs). If you don’t need to write or type while taking a call, you have a great opportunity to work out your arms while seated in your chair. According to about.com, you can also use a large water bottle in place of a dumbbell.

Biceps – Start with your arms down by your side while seated in your chair. Exhale as you lift the dumbbell to about chest level with your palms facing towards your body. Bend your arms only at the elbows and do not allow your wrist to bend. Do about 3 sets of 15 repetitions if you can.

Triceps – Using one dumbbell, lift your arms straight up above your head. Your arms should be in line with your ears. Gently lower the dumbbell behind your head by only bending your elbows. Hold the dumbbell with both hands and slowly raise the dumbbell above your head then lower it back behind your head. Repeat this motion for about 3 sets of 15 if you can.



The about.com Exercise section also gives a suggestion for a great ab workout.

Ab Twist – As you sit in your chair, take the light dumbbell or water bottle and twist to your left side until you feel the abs contract. Return to center. Alternate going to your left and ride side. Repeat for 2 sets of 15 reps. One rep includes turning to the left and right side.

Who knew you could squeeze in almost 30 minutes of exercise at the office? Take a moment today to try out some of these simple exercises. Incorporating these short workouts with your regular regimen and a healthy diet will have you ready for summer in no time.


Did you try the exercises? Let us know how it worked out. Did you modify or make adjustments?

Read more and different exercises at http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm


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