Are you sitting or standing all day at your job? Even as our lifestyles have become fast-paced, many of us are increasingly sedentary. This sometimes feels more exhausting than moving around.
It’s no wonder why. Sitting or standing in place can lead to sore backs, stiff necks, and repetitive-strain disorders such as carpal tunnel syndrome. It’s hard to find the motivation to get active. And the less active we are, the fewer calories we spend.
Thus, sedentary workdays can contribute to weight gain, which may make it even harder to find the energy to work out.
By taking some time at work for simple exercises, you can help prevent joint stiffness and boost your energy levels. Plus, you’ll get closer to spending more calories than you consume, which helps you maintain a healthy weight.
Next time you need a break from your workstation, here’s what to try:
Lunges and Squats
Full-body movements combine aerobic exercise with resistance training. This elevates your heart rate while building strength and agility. In other words, you get multiple benefits from just a few reps!
Lunges and squats are great choices. They engage both the legs and core, supporting your overall balance and coordination. You don’t need any special fitness equipment or a lot of space to do these.
To perform a basic lunge, step forward and bend both knees, bringing the back knee toward the ground. Straighten your back leg, then lower the knee again. Repeat 5-8 times, then switch sides. You could also alternate your forward leg on each repetition.
If you find this movement difficult, try a kneeling lunge. Start with both knees on the floor, then straighten one leg in front of you. Bend that leg so that your hips move forward and the back leg straightens. Do 5-8 reps then switch sides.
To perform a basic squat, stand with your feet hip-width apart. Slowly bend your knees as you pretend you’re sitting down. Keep your knees in line with your feet and your torso upright as you squat. Stand up again, then repeat. Your thighs should not dip below your knees.
Some people with joint issues may find squats challenging. If so, do an inverse squat: sit in a low chair with your feet apart, then squeeze your quadriceps and glutes to raise yourself slightly out of the chair. Lower back down, then repeat.
Calf Presses
Especially if you sit all day, your calves may become quite stiff or tight. Here are two ways to pump up those calf muscles and boost your activity level at work.
Skipping the elevator and taking the stairs can help you earn your daily steps at the workplace. But don’t just climb the stairs. As you place a foot on each riser, press the heel downward and use your calf muscle to lift yourself. You’ll be surprised how different this feels.
No stairs? No problem. For similar benefits, you can do calf raises just about anywhere. Stand facing a wall, desk, or stationary chair — anywhere you can hold for support without bending over. Raise yourself on tiptoe, hold for a few seconds, then lower slowly. Do about 10-12 reps per set.
Jumping
Want to get your heart pumping but can’t make it outside for a run? You don’t need a treadmill in your office. Jumping jacks and jumping rope are popular playground exercises, but they’re great for adults, too!
To perform a jumping jack, do a slight jump as you spread your feet apart and your hands together overhead. Then, jump your feet back together and your arms down by your sides. Repeat these jumps for 30 seconds to 1 minute. You don’t need to jump high.
If bringing your arms overhead is difficult, you can also do jumping jacks with your arms in a T or with hands on hips.
Another option is to jump rope, which is an easier movement to maintain for a longer workout. If your workspace is too small for a jump rope, you can hold a small object such as a 5-pound dumbbell or water bottle in each hand.
Finally, try jumping twists. Begin a series of small jumps, feet together and arms bent at your sides. Do a slight spinal twist each jump, alternating which hand comes forward.
Planks
Planks are a type of isometric exercise, meaning that you hold a strong position rather than doing “reps.” However, don’t be fooled: isometric workouts are just as capable of burning calories, and they also help build stability.
To perform a basic plank, place both hands and both feet on the floor. Keep your body in a straight line and your hips slightly lifted. This position is difficult for many people. Thankfully, your workplace may have a helpful prop, such as a desk, to make this easier.
Place your forearms on a raised surface, then walk your legs out behind you. Feet should be slightly apart and knees straight. Your lower body should be at approximately a 45-degree angle from your prop. You may need to adjust your feet’s placement to find the sweet spot. Squeeze your abdominals and gluteal muscles, then hold for 10-30 seconds.
Get Active at Work for a Healthier Life
Taking just a few minutes every workday to do these exercises can lead to great results! Even small bursts of activity help you stay agile and avoid pain.
And while these exercises may not take much effort, all those steps add up throughout the day. That means you’re more likely to achieve a calorie deficit, in which you spend more calories than you consume. This supports a healthy metabolism and decreases your risk of cardiovascular disease or diabetes.
The Marion County Hospital District can help your workplace develop employee fitness programs, including group yoga classes, step challenges, and more! Learn about the Active Marion Project.