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Career Advice

10 Super Easy Workouts to Do in the Office

By Poyen Ramos on October 10, 2015

What a typical adult does on a typical workday is sit—sit on a desk chair for 8 hours, plus sitting when driving, or on a commute, and evenings spent sitting down watching TV. It's a recipe for disaster. No matter how good it feels to sit down for long periods of time, it can and ultimately injure your mind and body. Studies have shown that people with a sedentary lifestyle have higher risks for obesity, diabetes, back pains, poor posture, tense muscles, and sheer boredom.

One good way to get these risks off your radar is by doing regular exercise and eating healthy. But if you're like most of the workforce population who isn't active, or couldn't find time to squeeze in a little workout because of rapid-fire e-mails, meetings after meetings, and reading web articles like this, don't worry, you can still do a bit of exercise while simultaneously answering calls, emails, and then some. Follow these extremely easy office workout routines to give yourself that daily dose of goodness — featuring the Kalibrr team!

The Stair Hiker

[caption id="attachment_4513" align="aligncenter" width="459"]Stair hiker One more flight! Starting to feel tired, and good![/caption]

If you want to avoid the awkward elevator small talk, use the stairs! If you're up at the 100th floor, get off 3-5 floors before and start walking up. That will be a good start to bring more oxygen into your head, and more oxygen means more energy and focus throughout the day.

The Office Wanderer

[caption id="attachment_4512" align="aligncenter" width="438"]Wanderer Hey, how you doin'?[/caption]

Every once in a while, take a stroll down to your co-worker's cubicle and just catch up on their life (a little chikka can go a long way). Or instead of asking your supervisor a question through email, why not give 'em a little face time, they'd appreciate the effort (and remember your face!)

The Standing Man

[caption id="attachment_4507" align="aligncenter" width="232"]sgolb This stretch actually feels good.[/caption]

Boss asked you to print a 20-page presentation? Instead of just standing there bored, this would be a perfect time to do some calf raises. With both feet flat on the floor, stand on your tippy toes for two seconds, then back down. Repeat for three sets with 12 reps, or until printing is done.


The Silent Squeezer

[caption id="attachment_4510" align="aligncenter" width="281"]Glute squeeze One, two, squeeze![/caption]

There are some "deskercises" you can do in secret, and this isometric glute exercise is one of them. Simply squeeze your buttocks, hold for 5-10 seconds, then release. Repeat five times or until butts are tired. You can do this while standing up or sitting down.

The Leg Raiser

[caption id="attachment_4505" align="aligncenter" width="298"]leg raise They were in the middle of a serious meeting.[/caption]

While salary raises are hard to get, consider doing sitting leg raises instead. While seated, raise one or both legs for five seconds, then lower back without touching the floor. Repeat for three sets with 15 reps. Too easy? Add some weight by looping a bag on your feet.

The Magic Chair Rider

[caption id="attachment_4504" align="aligncenter" width="394"]Chair Lift Wow, I have strong arms![/caption]

Hello toned arms, legs, and abs! Indian sit on your chair and place your hands firmly on the armrest. Now, push and raise yourself up a few inches for 3-5 seconds using abs and arms strength. Repeat five times.

The Shoulder Stretcher

[caption id="attachment_4506" align="aligncenter" width="360"]shoulder stretch Something's itchy.[/caption]

For a good chest opening and arm stretch routine, sit or stand tall, then bend and reach your left hand behind your back to the shoulder blades, raise your right hand, bend and reach your left hand at the back. If you can't clamp the hands together, just grab hold on your shirt. Switch arms and repeat three times.


The Wall Pusher

[caption id="attachment_4508" align="aligncenter" width="319"]Wall pusher Push, and push, and clap![/caption]

Here's an easier way to do a push up and get that upper body strength you've always wanted. Stand about an arms width away from the wall, place your hands and the wall and bend! Easy as that. Do three sets with 10 reps.

The Fab Ab

[caption id="attachment_4511" align="aligncenter" width="267"]Fab Abs Must do this for the bikini![/caption]

Another silent deskercise you could do is a little ab workout while sitting down or standing up talking to a co-worker. Take a deep breath with your abdominal muscles pushed in towards your spine. Hold for 5 seconds, then exhale and slowly release.

The Techy Bicep Curler

[caption id="attachment_4509" align="aligncenter" width="321"]bicep curl Whoo! This is heavy![/caption]

Want to go a bit techy? Carry your laptop in one hand (make sure you securely hold it), then do a bicep curl. Repeat for three sets with 10 reps.

And now you're set to start a healthier version of you!