Many of us in the workforce are stuck behind a desk looking at a computer for the majority if not our entire day. This makes adding in a short work out difficult. By the time we get off at night and complete the daily tasks at home, it is late an one does not want to workout late into the night or want to get up early in the morning to work out before work. There are some things that you can do while sitting at your desk to work our limbs and muscles.
Leg raises: Sit straight in your chair with your back against the back of the chair. Extend both legs out and lift your legs. Hold for one count, repeat 5 times, on the 5th time hold for a minute. The repeat the process. A modified version would be doing one leg at time rather than both. A more difficult version is having your knees bent and lift your knees. I personally do mine when I am entering data into a spreadsheet or signing papers. I do this for 10 minutes. You can feel the strain in your inner thighs and buttocks if you do the knee lifts.
Alphabet Lifts: Again while you are sitting in you chair with your back against the chair. Lift your right leg and write out the alphabet with your foot, then try doing the numbers 1-10. Repeat the process with your left foot. For added difficulty use both legs at the same time. This is another activity you can do while at the desk for 10 minutes and feel it in your thighs and buttocks.
Butt Clenches: I know it sounds funny, but these really helps tone your buttocks. While sitting in your chair or even standing at the filing cabinet, clench your buttocks and hold for a minute or two, then release. Repeat for 10 minutes. You will feel your butt muscles tightening and notice a difference after a good amount of time (I know I have).
Toe Raises: This is another one you can do standing or sitting. Use your toes to lift your legs, if you are sitting try to touch your knees to the desk top, if you are standing try to go as high as you can. This exercise works your calves. I have begun to feel it in my thighs as well after I work to keep my thighs together instead of letting them fall apart. Again try this one for ten minutes (there is a pattern you see).
Toes Taps: This one is good for being at the filing cabinet or some other place you would be standing. Stand with one leg stretched slightly behind you. Lift your right left of the floor and tap your toe, repeat 10 times and switch legs. Do this the entire time you are standing (when I file it is for at least 10 minutes). This not only works your buttocks but also your thighs.
At least once an hour stand up and stretch. Bend forward and touch your toes, stretch to the sides and twists to help flex your back and keep strain off it. Also do shoulder rolls and head rolls to elevate strain and tension on your neck. One of the big things in working in an office is snacking, I know I am guilty of it. When you get a craving for a snack drink some water or a little bit of green tea. This helps curb the snack craving until lunch time. If you need a snack keep something healthy nearby like apple or orange slices or even peanuts. Then after you each like a handful of peanuts drink some water to help wash the taste craving out. Taste buds are satisfied and you don’t eat more than is needed.
If you do the exercises listed about for 10 minutes you will find you have worked out for 50 minutes, almost an hour. Then if you add in 10 minutes of stretches, boom you worked out for an hour. Sure it isn’t cardio workout but it helps tone the muscles you have which helps burn more calories, so it is a step in the right direction.