I stay home with our kids, most days, while working part time as a play therapist. I don’t really sit very much, but my husband is the opposite. He sits at his desk for many hours a day. He can’t really get up very much, because he could miss something important, so he tends to stay at his desk.
Unfortunately, his body doesn’t appreciate this (back aches, etc… which come with being sedentary) so here are a few exercises that he (and you) can do while sitting down..
Exercises You can Do while Sitting Down in the Office
If working long hours at the office is eating away at your exercise time, don’t despair. Make the most of your time by exercising on the job. Here are seven exercises you can do while sitting down in the office that don’t even require that you get out of your seat.
Clenches
For buns of steel, clench your buttocks and hold for ten seconds. Do five sets of eight reps. The beauty of this exercise is that your supervisors and coworkers won’t see any movement and need not even know that you’re secretly exercising on the job.
Ankle rotations
Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction. This exercise can strengthen the flexibility of your ankles and make you less likely to suffer from sprains.
Arm stretches
Just because you’re seated at your desk doesn’t mean your arms can’t do just about anything they want. Many arm exercises can be performed while seated at your desk. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it in the crook of your left elbow and then hold it there. Feel the stretch for five seconds. Do eight reps before switching over to your left arm.
Calf muscle toning
Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.
Rotating at the waist
Strengthen your core by rotating at the waist while remaining seated. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Complete five sets. Grab the backrest of your chair with your hands for extra support.
Crunches
Move to the edge of your seat and lean back on the backrest. Then lift your straightened legs a few inches above the ground and raise your back a few inches off the backrest. Feel the burn in your abdominal muscles and hold for ten seconds. Eight reps of ten seconds each can strengthen your core considerably when done regularly.
Leg lifts
Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift each leg until it touches the underside of your desk. Do ten sets of eight reps to strengthen your thigh muscles and your core.
Being busy is never an excuse to not stay fit. While you should always try to make time for proper cardio and weight training, never forget that there are many other ways you can incorporate exercise into your daily routine. Doing a couple of simple exercises while sitting down in the office each day can, when done regularly, help to improve your flexibility, muscle tone and strength.
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Try this, too… 30 workout hacks!
These are great suggestions. I have been trying them already.
Awesome!
I do these as well. You can also use the counter in the bathroom to do modified push-ups every time you go to the restroom. Just try 10 reps each time you go. It really adds up
smart!
One more way but works outside the office also adding to a more active day…., is park as far as possible from the entrance incorporating extra walking into your day. On weekends when I shop, I do the same thing. You’ll find more parking spaces that way! We’ve all heard take the stairs instead of elevators, I take that time to race up the stairs. I also try to bike to my destinations as much as possible. It provides cardio AND saves fuel.
Great tip 🙂 I LOVE biking!!
I workout my glutes on a regular basis, and tried the bun clenches…they killed me!! My booty was sore for days!! Very effective. Thanks for this post, I’ve shared with my mom and boss.
🙂 haha!! Well yay for being sore b/c then you know it’s working! 🙂
I am bound to a wheelchair and always looking for some type of exercise one can do sitting down. I can’t wait to try some of your ideas. Thanks, IR
Perfect- I hope they help!
I also want to start practicing at home. On the other hand I do not know whether regular bench crunches http://www.open-youweb.com/lawka-do-brzuszkow-olympics-sport-opinia/ will be good and maybe better to buy something better?
I really like this article! I sit for long periods of time at work and these exercises are very easy to do! Thanks!