How to secretly exercise at work

Are you slammed with back-to-back meetings and barely have time for a toilet break, let alone getting to the gym? It might seem like an unlikely place to exercise but your office can actually provide plenty of opportunities to flex your muscles – if you consciously decide to do so. Here are seven ways to get in some inconspicuous muscle-toning time at work without anyone noticing.

Are you slammed with back-to-back meetings and barely have time for a toilet
break, let alone getting to the gym? It might seem like an unlikely place to
exercise but your office can actually provide plenty of opportunities to flex your
muscles – if you consciously decide to do so. We know exercising is an essential healthy habit for a multitude of reasons but sometimes there’s just not enough hours in a day!

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Here are seven ways to be a more functional human without anyone noticing.

Take the long way round

Instead of taking the most logical route to meeting room three for that WIP, why
not take the long way round? Get up from your desk a couple of minutes earlier
and get in some walking time on your way. If you usually take the elevator, hit
the stairs instead – especially on the way up! For an extra burn, take the stairs
two at a time – it’s essentially like you’re doing lunges.

Use your printer time wisely

While you’re waiting for that big fat document to complete its print run, use the
time to tone up. Find an empty wall and practice your wall sits; just stand with
your back against it and slide down until your knees are at around 90 degrees.
Then hold for 30 to 60 seconds and repeat as many times as you can.

Train your calves while waiting for your coffee

Fire up your calf muscles by standing with your feet shoulder-width apart and
pressing up onto the balls of your feet. Try to get in around three sets of 12 to 15
reps. Make it harder by balancing on one leg at a time.

Get your glutes on at your desk

This one’s a little more low-key – no one will even know you’re doing it! While
sitting at your desk typing out that long boring memo, squeeze your butt and try
to hold it for at least five seconds, or 10 to 15 seconds to really feel the burn. Do
this as often as you think of it throughout the day.

Do your kegels

Likewise, get your kegel exercises in while you’re seated. Just tighten your pelvic
floor muscles as if you’re trying to stop yourself from peeing mid-stream, hold
for a few seconds, release and repeat. This can help to prevent incontinence as
you age (and after giving birth) so it’s an important one to remember!

Switch out your chair for a Swiss ball

A Swiss ball might not be comfortable for everyone to use every day, but
alternating between your office chair and a ball is a great way to shift your body
into a new position and help strengthen your abdominal muscles at the same
time. It’s also good for your posture as the potential for rolling off means you’ve
got to sit up straight and engage those abs – no slouching allowed.

Remember to just get up

Set a timer to remind yourself to get up from your desk every half an hour and
stand for at least a couple of minutes. If that’s unrealistic, aim for once an hour
instead, but stand for a little longer or take a short stroll.

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