Exercises at Work

Office Exercises

If people stare at you – stare back! Or better yet, ask them to join you!

Office Exercise for the legs

First – get up off your chair, and stand a couple of inches in front of it. If your chair has wheels that cannot lock then be sure to back it against the desk or wall.

If you are wearing heals or shoes with lifts I suggest you remove them for your own safety.

Push your butt back as though you are going to sit down and reach your arms out in front of you to counter balance.

Slowly begin to squat down with your weight mostly on your heels. You can take some of the stress off by placing a 2×4 on its flat under your heels.

Just when you feel your butt touch the seat – stop your movement and hold for a second or two and then slowly rise upright.

*Repeat these for 30 seconds, rest for 60 sec then do it twice more.*

If you find it difficult or just want to add a little variance.

Raise your chair (if its a office style chair that will allow you to do that) so it meets with your butt sooner – taking the stress off your knees by reducing your range of motion.

Or, sit!

Office Fitness Equipment

Office Exercise Equipment Compare	Pedal Exerciser	Under Desk Treadmill	Office Exercise Chair	Adjustable Standing Desk
Price Starts	≥ US$27.00	≥ US$419.00	≥ US$59.00	≥ US$77.00
Special Features	Pedals, ellipticals, & sliders. Made for use under the desk or while seated	Specific for the work environment, quiet with detached controls	Exercise core and some with arm attachments	Used for standing, sitting & adapt for walking treadmills
Colours	Multi-color	Multi-color	Multi-color	Multi-color
Weight	~	~	~	~
	Read More	Read More	Read More	Read More

If you find your legs aren’t prepared to hold your weight at the point where your butt is just touching the chair, thats OK, let yourself sit.

Then stand up again.

Go into the squat position ( butt back, arms in front) slowly lower your body to the chair and if you cannot stand up again, then – sit!

Repeat these for 30 seconds, rest for 60 sec then do it twice more.

For a variety of Desk Exercise Equipment – click here!

Are you interested in Seated Ab Exercise? Check this out!

Office Exercises for the Calves

Still standing.

This time turn the chair so you can lightly place one hand one the top of the head rest. This is for a sense of balance only so you don’t need to grab it tightly.

Starting with your feet flat, or you can use the 2×4 under the balls of your feet (that is the two knobby parts that are under your toes).

Raise yourself by lifting your heels off the floor. As you raise your heels concentrate on tightening your calf’s. Hold for a second or two and lower yourself to the floor.

The movement should be controlled. A controlled movement is where your muscles are continuously engaged and your movement is slow. For example you will raise your self slowly because you are pushing against gravity, but it is tempting to ‘release’ your control and just drop back to flat foot. Instead, lower yourself just as slowly as your raised yourself.

Did you know that there are entire exercise programs designed around the ‘negative contraction’? This is because your both phases of all exercise is effective and beneficial – if the movement is controlled.

Repeat these for 30 seconds, rest for 60 sec then do it twice more.

To add variety and a little more of a challenge – find a step. Perhaps your office has an emergency stairwell you can use.

Stand facing the stairs and your weight on the balls of your feet. As above, slowly raise yourself and think about tightening your calf muscles. Hold for a second or two, and then lower yourself – this time keep lowering your heels until they are lower than your toes.

Repeat these for 30 seconds, rest for 60 sec then do it twice more.

If anyone fusses about you going out into the stairwell or on the back step – just tell them you are going for a smoke. For whatever reason it’s okay to take a ten min smoke break every hour or so but not ok to take an exercise break!

But I digress.

To read about Desk Exercise Equipment – click here!

For some mini body weight workouts – click here!

Compare Various Office Exercise Equipment

Office Exercise Equipment Compare	Pedal Exerciser	Under Desk Treadmill	Office Exercise Chair	Adjustable Standing Desk
Price Starts	≥ US$27.00	≥ US$419.00	≥ US$59.00	≥ US$77.00
Special Features	Pedals, ellipticals, & sliders. Made for use under the desk or while seated	Specific for the work environment, quiet with detached controls	Exercise core and some with arm attachments	Used for standing, sitting & adapt for walking treadmills
Colours	Multi-color	Multi-color	Multi-color	Multi-color
Weight	~	~	~	~
	Read More	Read More	Read More	Read More