If you’re anything like the thousands of people who commute into work every day, then you have likely mastered the art of hauling ass from the train or subway into the office. That brisk morning walk is enough to get the blood flowing and start the day off right, but I’d beg to differ that it’s enough to make you feel like you’ve done your workout for the day.
Sitting at a desk every day can make it hard to find that time in your day to fit in a workout that you can feel good about. By the time you’re done with your day you rarely want to head to the gym for an hour long sweat session.
We thought of a number of different workouts that are desk/office friendly. Who knows, maybe you’ll start a daily office ritual!
Hug the knees!
Sitting in your chair, place both feet flat on the floor. Lift one knee up placing the bottom of your foot on the seat of the chair and hug your knee. This is a good stretch to help get things moving.
Squeeze the glutes!
This one is so easy! Sit in your chair and squeeze your glute muscles. You can hold each squeeze for 5-10 seconds or do continual squeeze and releases. I bet you are doing them right now!
This one is super easy! Tuck your chair in and stand behind it. Place your hands on the top of the chair and lift and lower your heels. This doesn’t seem like much but do this for two minutes and you are bound to feel the burn!
Reach on over!
Sitting straight up in your chair put one hand on the arm rest and reach the other over top of your head to the side, hold for a few seconds and repeat on the other side (this move can be used with weights for your wrists – if you don’t have any don’t worry, this is still a great stretch)!
Resistance band from your chair!
This move requires you to have a resistance band. If you don’t have one do not worry, you can purchase one at a sporting goods store for a couple of bucks. If you don’t have one you can still do this move!
Sitting in your chair, feet and knees together, resistance band just above your knees. Open and close your knees making a diamond shape as your legs open.
Squats from your chair!
Stand up with your chair a few inches behind you and do squats for 2 minutes. Use your chair as a gauge for how low you should be doing each squat. You can rest your hands on your hips, shoulders or behind your head (resistance band can be used for this as well, place the band just above the knees).
Plank under your desk!
This one is pretty self explanatory. If your desk space allows for this then you can assume the plank position (placing feet under your desk) and hold for 1-2 minutes.
Take a walk!
Honestly, this one is for sanity purposes more than anything. Sometimes sitting at a desk and staring at a computer all day can be difficult. Take your lunch hour and go for a walk around the block, get the blood flowing and enjoy the sunshine! If you’ve already worked through lunch then take a 5-10 minute break and take a walk. Sometimes we just need a little pick-me up!
Whatever you need to help get you through the day we hope these little bursts of movement help to keep you energized! Try one or try them all! We can’t wait to see what you try.