Get a full body workout without even leaving your cube!
Chained to your desk for 8 hours every day? Too much sitting during the day is linked to obesity and heart disease, so keep chair chub at bay with these easy exercises. Spend 30 seconds on each of the following moves, and try to do the mini workout several times a day (it sounds like a lot, but the whole routine takes just two minutes total!).
It’s recommended to take quick breaks and to walk around at the office if at all possible—even if it’s as simple as stopping by a coworker’s desk to ask a question or chat instead of emailing them, or running out for lunch rather than ordering in. These exercises aren’t a replacement for a real workout, so don’t cancel your gym membership just yet!
Exercise 1: The Chair Dip
While sitting in your chair, place each hand in the center of the armrests. Lift your feet a few inches off the ground and engage your abdominals. Press down with your hands to raise your body up off the chair, until your arms are straight. Hold for one count, and then lower into the chair. Repeat for thirty seconds. Only conduct this exercise if your chair has sturdy arm rests that are strong enough to hold your body weight.
Exercise 2: The Desk Pushup
Stand up and face your desk. Place your hands shoulder-width apart against the edge, and step back so you’re about three feet away from the desk. Keeping your back and legs in a straight line, do pushups against the desk. Lower down until your chest almost touches the edge, and then push yourself back up. Repeat this exercise.
Exercise 3: The Seated Reverse Crunch
Shift forward so that you’re close to the edge of your seat, and place your hands on the armrests. Put your knees together and slowly pull them up off the ground as close to your chest as you can get them. Hold for a beat, and then slowly lower down. Try to keep your back straight, rather than rocking back and forth. Repeat this exercise.
Exercise 4: The Seat Squat
Push your chair back and stand a few inches in front of it. Your rear should be facing the chair, your feet hip width apart. Hold your arms out straight in front of you, and then slowly bend your knees and lower down, so that your rear goes backward, as if you’re about to sit down in the chair. Keep your weight on your heels, and as soon as you feel the chair graze your backside, stand back up—do not sit back into the seat. Repeat this exercise.