Trying to find that perfect balance between work and staying healthy can be tough. You sit at a desk for eight to ten hours a day for five days a week, which is forty to fifty hours of sitting a week. From here, you have to try and stay fit and healthy outside work, but let’s be honest, who really wants to go to the gym after a long day at the office? Not me, that’s for sure. Here is a solution to this debacle; workout at work. Here are some workouts you can do whilst you’re at your desk, or on your lunch break.
Take The Stairs
Matt Barnes offers his advice for working out at the office. “I recently left a job in a skyrise building and we walked the stairs up several flights, 10 squats at our desks every 20-30 minutes and even had a couple of people bring dumbbells and do arm curls in between their squats workout. Some of did this over an hour span. The stairs, on our lunch break.” Find out more about Matt Barnes by following him on Twitter and Instagram.
Calf Raises At The Printer
When you’re at the printer, why not raise and lower yourself onto your tiptoes. This is a great way to tighten your leg muscles and protects you from pulling calf muscles in the future. It also can help you strengthen your core and improve your balance. You can do this one anywhere, from your printer at the office to at your bathroom tap whilst you’re brushing your teeth.
Glute Squeeze On Your Chair
A great way to tighten your core, amp your butt muscles and strengthen your pelvic floor is by squeezing your butt while you sit at your desk. It’s a secret move that no one can see, but it certainly makes a difference! This one can also be done at home, no matter where you are in the house. Whether you’re vegging out on the couch, having a drink on your bar stool or even in the car, just squeeze your butt!
If you think you can't do a workout at work, you're mistaken. Finn Hayden, a fitness writer from Rugby Store offers his expert advice. "If you work full time, push up handles are the only piece of equipment you need to get a decent workout, even if you're stuck in an office. They'll not only help you perform the best version of the best exercise (push ups), they'll also keep your wrists from becoming sore and worn out, a common complaint from anyone who does more than a handful of push ups every week. This allows you to comfortably return to work after you've completed your set (which is important if you spend your day typing away on a computer)." Find out more about Rugby Store by following them on
Belinda Riseley from Work Conditioning Services offers her advice for those who like to move. “If you are one to ‘move like no one’s watching, you could always do 5-10mins of shadow boxing! Light on your toes you step forward and back, air punch 10x on your right, then do your left side. Throw in 30sec of uppercuts and a few overheads and your heart rate will be up in no time!” Find out more about WC Services by following them on Facebook.
On Your Bike
Robin Pearce, the founder of Cycles Galleria offers his advice. “Why not get on your bike? Not only will a ride break up your workday, it will leave you more alert for the afternoon. Since the rides will be relatively short, you can go at it hard or head for the hills for a more intense workout. If the weather makes the prospect of a ride unappealing, why not go for the stationary bike or invest in a turbo trainer if you have somewhere to keep it?” Find out more about Cycles Galleria by following them on Facebook and Instagram.
It’s All About Timing
Leadership coach, trainer, and speaker, Andrew Ramsden offers his advice for once you’ve found your perfect workout, but you’re struggling for time. “If you have large blocks of work to do at your desk, it's easy to lose focus and motivation after an hour or two. One of the best productivity techniques to overcome this is called the Pomodoro technique. Set a timer for 25 minutes of uninterrupted focused work. Then take a 5 minute break. This is the perfect time for a set of your workout exercises. Then repeat, 25 minutes of work, 5 minute break. After 2 hours, take a longer break (at least 15 minutes), go for a walk or get some food. *
- Try this free Alpha Transform Timer to help you track your Pomodoros.” Find out more about Andrew by following him on Facebook, Twitter, and LinkedIn.
It’s imperative that you keep yourself as healthy as possible whilst working in an office environment. Sitting for long periods of time can be detrimental to your health, so why not take these extra steps so you can keep yourself in ship shape?