This high-intensity workout consists of 12 body-weight exercises that target the entire body. Get in shape in no time at all with the 7-minute workout. Pair with: A weighted vest to help strengthen your body and add intensity to your office exercises. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight (but not locked). Stand a few steps from a wall and lean toward it, placing your hands flat and wider than your shoulders. Here’s a modified version of the desk version. Pair with: A set of push-up bars to alleviate stress on your wrist joints. Then push back up until arms are straight but not locked. Lower yourself down toward your desk, keeping your core tight. (Squeeze the dumbbells as you circle to change the muscle tension of your exercise.)įirst things first: Make sure your desk is sturdy enough to support your body weight! Then, take a few steps back, so you can place your hands flat on your desk, a little wider than shoulder-width. Pair with: A set of neoprene dumbbells to tone your arm muscles and take your arm circles to the next level. Move your arms in a small backward circle.ĭo 20 times in this direction, switch directions, and repeat. This move gives new meaning to the term “circle back.” Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Pair with: Branded resistance bands that can increase the intensity of this do-anywhere arm workout. Pulse the arms backward for 20 seconds, keeping arms as long and straight as possible. Stand up at your desk with arms by your sides and palms facing behind. These work your triceps and help stretch out your shoulders. Pair them with some branded fitness swag and a few of the flexibility exercises to make your muscles feel really, really good! They’ll help get your blood moving, prevent stiffness and injury, and even build up strength. So, next time you feel like your rear might actually be stuck to your desk chair, try a few or all of these moves below. The more you move, the better you’ll feel - it’s really as easy as that. These exercises don’t require any sort of investment and will help you stay fit and maintain energy throughout the workday. To help you get started, we put together this list of 25 easy, desk-friendly exercises that’ll offset the effects of sitting all day. And we’ve found that it doesn’t have to take a lot of time or effort to take better care of your health and well-being on the job.Īn easy way to start: Simply move your body a little more during the workday. Our Favorite Fitness Class Experiences Your Team Will Love Through BlueboardĪt Fitspot Wellness, the company I co-founded, our mission is to help more people become more active at work. If you are working remotely and looking for virtual ways to work out with your team try planning an online fitness class for work. An easy place to begin: Simply start to move your body a little more at your desk. While we’re not saying your job is going to kill you, it’s a good idea to take some simple steps to improve your health at work. One (slightly alarming) study even found that people who sit all day have a 40% increased risk of dying. Too much sitting can be blamed for health ailments such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions. Modern technology has given us plenty of benefits and conveniences, but with one major drawback: Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year.Īnd unfortunately, the very thing that can make us productive, profitable, and successful employees for our company can also harm our health-maybe even permanently.
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