Office fitness

No time for the gym? The Community tells you how to get fit at work
The Community By Indira Kasaeva
Published on August 22, 2015

Busy work schedules and long working hours force us to spend countless hours in the office sitting behind our computers. Sitting for long periods of time can cause back problems and weight gain, especially if you use the common excuse of not having time to hit the gym. Movement is life and just because you have an office job and no free time, doesn’t mean you have to accept deteriorating health. There are ways to keep you healthy right at work, just master a few new habits. You might have not expected but you can easily do muscle training, stretching and even aerobic exercise at work!

Walk and talk
If you handle a lot of phone calls or spend hours on the phone planning out your next project, walk around while you’re at it. Instead of sitting behind the desk, answer the phone and pace around the office. You can burn around 225 calories in an hour; think about how much you’ll burn throughout the day!

Live communication
Instead of sending a brief e-mail to the colleague sitting two tables across from you, get up, walk up to their desk and deliver the message in a friendly conversation. It’s a great way to take a break from the desktop and stretch your muscles.

60 seconds boost
To get the heart pumping set off on a one-minute jump marathon. Jump and take turns to pull up your knees as high as possible. It is a football drill that will instantly refresh and energize you, as well as boost your heart rate.

Ditch the elevator
Leave the habit of taking the elevator for the weak. Instead, take a fast run to your office using the stairs. If you have several floors of stairs to cover, consider it a quick cardio workout. Plus stairs are really good to tone your legs and glutes, so make it into a habit and wait for the results.

Stretch
You don’t need any equipment for stretching; it can easily be done right behind the desk. When you continuously stay in the same position your muscles get stiff which later causes discomfort and tiredness.  Get up and stretch your back, hands and legs with simple stretching techniques. You can easily find stretching instructions on the internet in photos. Print out a stretching routine and stick it near your desk. After a good stretch, you will instantly feel better.

Parking
Park the car in the end of the parking and enjoy the morning walk to the office. At the end of the day it will be beneficial to stretch those stiff muscles before getting into the car. Use every chance you have to take a walk, stand or take the stairs!

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