Remember the days when “work” meant manual labor with a side of
blood, sweat, and tears? Neither do we. These days it seems we’re more
likely to log hour after idle hour with our bums glued to our seats. And
while you may be an Excel champ by day and gym rat by night, recent
research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .
So what’s a worker chained to his or her desk to do? Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises,
or desk exercises for the cubicle-bound, won’t promise Olympic mile
times or six-pack abs, they might just improve strength and burn a few
extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails
on that to-do list, we’ve got 33 sneaky exercises for a healthier (and
happier!) workday.
Cardio
1. The Twinkle Toe
Tap into your inner Fred Astaire
by speedily tapping those toes on the floor under your desk. Or
graduate to a harder (and less inconspicuous) move: Stand in front of a
small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.
2. The Stair Master
Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.
3. The Slog, Then Jog
Instead
of slogging away for hours nonstop, take a mini break for a stationary
jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.
4. The Celebratory Split Squat Jumps
Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump.
With feet hip-width apart, step the left leg back two feet and balance
on the ball of the foot. Next, lower into a lunge, and then accelerate
upwards in an explosion of celebration. While in the air, switch feet so
that the left foot is planted firmly in front and the right leg is now
behind. Repeat 10-12 times on each side.
5. The Cubicle Wanderer
Walking during work is totally underrated .
Take a stroll down the hall to catch up with coworkers or welcome a new
employee. Or, instead of dialing extensions and sending lazy emails to
the manager two doors down, put in some face time. Just beware of
tempting candy jars when making the rounds.
6. The Mover and Shaker
Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?
Legs and Butt
7. The Wall (Street) Sit
Wall sits
are great for building strength and endurance. Standing with your back
against the wall, bend the knees and slide your back down the wall until
the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!
8. The Last Man Standing
Sure, standing around
isn’t exactly traditional exercise, but research shows it’s got more
than a leg up on sitting. After all, long periods of sitting are linked
to increased risk for diabetes, obesity, and cardiovascular disease,
whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!
9. The Patient Printer
The
boss lady just requested that a 200-page presentation be printed
“perfectly.” Why lackadaisically stand by the printing pages when you
could be sculpting your calves with calf raises?
Standing with feet shoulder-width apart, press up onto the tippy toes,
pause at the top, then lower back down. Repeat for three sets of 12-15
reps, or until the printing, faxing, or scanning is done. Ready to level
up? Try raising only one leg at a time.
10. The Silent Seat Squeeze
Believe
it or not, some deskercises can be kept under wraps, and this isometric
glutes exercise is one of them. To start toning, simply squeeze the buttocks,
hold for 5-10 seconds, and release. Repeat until the agenda wraps up or
the glutes tire. The results will be uplifting in more ways than one.
11. The Seated Leg Raiser
When pay raises are nowhere to be seen, consider the leg raise.
(Bonus: they’re hardly noticeable underneath the desk!) While seated,
straighten one or both legs and hold in place for five or more seconds.
Then lower the leg(s) back to the ground without letting the feet touch
the floor. Repeat (alternating legs if raising them separately) for 15
reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for
added weight, or for more of an abs workout, add a crunch.
12. The Desk Squat
Mastered the art of standing around? Add a squat!
Start standing with feet together (and the desk chair pushed out of the
way). Bend the knees slightly so the thighs are almost parallel to the
ground, as if sitting in a chair. As you bend, raise the arms straight
up or towards the computer screen. Keep the knees together and aligned.
Hold for 15 seconds and release. Repeat for 4-6 reps.
13. The Lunch Break Hammy
Strengthen the hamstrings with this standing leg curl.
Stand behind your chair and hold onto it for support. Gently kick one
foot back, aiming the heel for the top of your thigh. Lower the foot
back down and repeat exercise with the other leg. Do 10 reps, take a
bite of your lunchtime sandwich, and then do 10 more.
14. The Grim Reamer
Scope
out the office for a ream of paper, or a sealed package of printing
paper. While seated, place the stack in between the knees and press legs
inward, engaging the inner thighs.
Continue squeezing the paper ream in place for 30-60 seconds while
sorting through the morning’s flood of emails. (Now that’s
multitasking!)
Shoulders and Arms
15. The Cubicle Dip
Triceps dips can be done almost anywhere,
including a cubicle. Using a sturdy desk or a non-rolling chair, sit at
the very edge and place hands on either side of the body while gripping
the chair’s edge. With the feet planted on the floor a step or two away
from the desk or chair, straighten up the arms to lift up the body.
Next, bend the arms to reach a 90-degree angle so that your body dips
down, hold, and re-straighten while keeping the body raised above the
chair. Complete 8-10 reps.
16. The Stapler Curl
Trusty staplers are always guarded closely, especially the red ones.
Seated or standing, take the stapler in one hand with the palm facing
upwards. Starting at the thighs, bend the elbow and curl the arm up
towards the chest, just like a regular dumbbell biceps curl.
Pause momentarily and then lower the stapler back down. Continue for
12-15 reps, then switch. Don’t have a weighty stapler? Try using a
filled water bottle or a heavy change purse (the vending machine can
wait!).
17. The Namaste
Whether you’re praying for a
project extension or for more defined arms, this move has you covered.
Seated upright with feet flat on the floor, bring the palms together in
front of the chest and push both hands together
powerfully until you feel the arm muscles contract. Hold the prayer
hands pushed together for 20 seconds. Release and repeat the sequence
until you feel a little more zen.
18. The Secret Handshake
Let’s
make a deal. Sitting up and with feet flat on the floor, clasp hands
together as if giving yourself a handshake (with one hand’s thumb
pointing to the floor and the other pointing to the ceiling). Then pull!
Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.
19. The Fist Pump
Received
approval from the head honcho for extra vacation days? Time to rock out
to that Bruce Springsteen playlist while simultaneously toning the
arms. Fist punch
into the air like a champ (alternating arms, of course), and continue
for 60 seconds or more—or until you realize the boss is right behind
you.
20. The Knuckle Sandwich
So the big cheese said no to
the promotion and returned your project covered in red ink. To relieve
frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts
in rapid succession (just watch out for computers and coworkers!).
Continue for a minute or longer to blow off steam and tone the arms,
chest, and core.
21. The Flapper
Whether you’ve got a
thing for the 1920s or enjoy mimicking penguins, this move is for you.
Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!
22. The Casual Lean
Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean
against the nearest wall, supporting your body with the forearm only.
Now lean into the wall until the upper arm almost touches it, and then
push back out. Repeat for 15 reps or until the meeting gets underway.
23. The Lumberjack
While
this lumberjack may be wearing slacks instead of plaid, he can still
get a good midday workout. Stand and clasp the hands together, resting
them on the right shoulder as if holding an axe. Gently swing the imaginary “axe”
by straightening the elbows and moving the hands toward the left thigh.
Next, bring the clasped hands to the left shoulder followed by a swing
to right thigh. Repeat 15 times on each side, or until all office plants
have been hacked down.
24. The Office Genie
Want to add a
little magic to the workday? Raise the legs into a criss-cross
applesauce position while seated in a chair. With your hands on the
armrests, push upwards to raise the body off the seat
and remain floating for 10-20 seconds. After granting a few wishes,
release back down to the chair, rest for a minute, and repeat. Craving
more magic? Try this balancing act while in a chair that spins.
Chest, Back, and Neck
25. The Pencil Pinch
Lose
the pencil behind the ear. The really suave workers hold it in between
their shoulder blades! Show off your traps by rolling back the shoulders
until the shoulder blades are pinched together.
Pretend you’re holding a pencil between the scapulas (or try it for
real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.
26. The Shoulder Shrug
Not
recommended for board meetings (unless you’re really on the fence).
Simply raise both shoulders up toward the ears, hold for 5 seconds, then
relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.
27. The Pinstripe Push-Up
This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not
a cubicle divider!), lean forward until palms are flush against the
wall, with arms straight and parallel to the ground. Next, bend the
elbows to bring the body towards the wall, hold for two seconds, then
push back to the starting position. Complete 12-15 reps.
28. The Nape Shaper
Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick,
put your head in your hands as if exasperated by the workday (you may
already be in this position), and press your palms into your forehead as
if trying to push the head backward. Resist the motion by engaging the
neck muscles. Next, clasp the hands behind the back of the head and try
to push the head backward, resisting the motion with your hands. Hold
each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.
Core
29. The Desk Chair Swivel
Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix.
Sitting upright and with the feet hovering over the floor, hold the
edge of your desk with your fingers and thumb. Next, use the core to
swivel the chair from side to side. Swish back and forth for 15 rounds.
30. The “Weeee” Desk Chair Wheel
Go
ahead, play with your wheelie chair (everyone wants to!). While seated
in a chair with wheels, position yourself at arm’s length from a desk or
table and grasp its edge with your hands. Next, engage the core,
raise the feet slightly off the ground, and pull with your arms until
the chair slowly rolls forward and your chest touches the desk’s edge.
Then roll back by pushing away, with the feet still raised. Repeat 20
times, or until you burn holes into the carpet.
31. The Posture Perfecter
Perfect posture is a must for long days at the desk. Practice safe desk ergonomics
by adjusting the chair height to make sure the feet, hips, and arms are
at 90-degree angles to the floor. Engage the core to keep the back
straight throughout the day. No slouching allowed!
32. The Fab Abs Squeeze
Another
silent deskercise, this one can be covertly executed when walking down
the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
33. The “Crunch Time” Crunch
The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric
crunches. With both elbows on the thighs, try to curl the chest in
towards the legs while resisting the movement with the arms. Hold for 10
seconds, release, and repeat times 10.
No comments:
Post a Comment