Spending all day at a desk can feel monotonous, and by the time work ends, hitting the gym might be the last thing on your mind. If you’re wondering how to sneak in some calorie-burning moves while working or studying, we’ve got you covered with ten simple office exercises to keep you active and energized.
First, don’t forget to hydrate. It’s easy to lose track of water intake when you’re focused. Set phone alarms to remind yourself to drink water regularly. This not only keeps you hydrated but also gets you up and moving.
All those water breaks mean more bathroom trips—take advantage of them! Choose a longer route to the restroom to get in some extra steps and stretch your legs.
Consider swapping your office chair for a stability ball. It encourages better posture, strengthens your core, and can double as a workout tool for quick crunches during breaks.
While typing away, try glute squeezes. Just tighten your glutes, hold for 5–10 seconds, release, and repeat. It’s discreet and effective.
Calf raises are another easy move. Press your feet into the floor and lift your heels while keeping your toes down. The more pressure you apply, the more resistance you create.
To target your inner thighs, do adductor squeezes. Place your fists between your knees and squeeze them together, holding for 5–10 seconds before releasing.
For the outer thighs, try hip abductions. Press outward with your knees while resisting with your hands or an object. Hold and repeat.
If you’re okay with a few curious glances, do arm circles. Extend your arms to the sides and make small forward circles for 30 seconds, then reverse.
Under your desk, work your quads with leg extensions. Hold onto your chair, lift your leg, and flex your quad. Hold the contraction, release, and repeat.
If you have a private space or don’t mind being seen, do bodyweight exercises like squats, pushups, or planks. Use your desk or chair for support if needed.
Ultimately, staying active at work is all about creativity. Find ways to move, stretch, and challenge your muscles throughout the day. No matter what, make it a goal to break a sweat daily—your body and mind will thank you!
