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7 Ways To Work Out At Work

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Learn How To Exercise At Work.

A busy work schedule can sometimes mean that we neglect our health and fitness. Make the most of every little opportunity during your work day to build healthy muscle tone and burn a few extra calories too!
Squeezing in some extra exercises at work may not replace your regular workout at the gym, but as long as your muscles are moving and working, it is going to do you some good!

  1. Take the Stairs:

    This is a great way to start what may otherwise be a sedentary day.
    Taking the stairs at the beginning and end of each day and during breaks or errands can really add up to a lot of extra calories burnt for the day!

  2. Walking Lunges:

    On your way to the photocopier or the mail box, take long, low strides rather than your normal steps. This not only burns extra calories but also gives great muscle tone in your buttocks and thighs.

  3. The Wall Sit:

    While you are waiting for the photocopier, don’t just stand there, find a vacant wall, lean against it.
    Slowly lower yourself down the wall until you are almost in a sitting position. Hold for 30-60 seconds, then slowly rise.
    If this seems easy and you want make your work out even harder, try crossing your right ankle over your left knee then lower your self down, holding for at least 15 seconds.

  4. Core stability:

    Spend your day sitting on a stability ball instead of your normal chair. This not only promote better posture but will also improve your balance and the strength of all your core muscles.

  5. Seat Squeezes:

    Squeeze your buttock muscles tight, hold for 5 seconds, then release, repeat at least 15 times. Then, sitting up straight and keeping your buttock muscles relaxed, try to lift and squeeze your pelvic floor. Hold for 3 seconds, relax, then repeat 15 times.

  6. Desk Chair Swivel:

    Stabilising your upper body by holding onto your desk then lift your feet off the ground. Swing your knees as far to the right as you can then to the left. Repeat 15 times.

  7. Desk Chair Crunch:

    If you have a document to type or reading to do at your desk, be sure to set yourself up in a comfortable position. Then lift your knees up slightly so that your feet suspended in the air. Hold this for as long as you possibly can; until you just can’t hold it any more or you need to move on to your next task.

There are so many ways you can workout at work! Start with these simple workout tips and then get creative with how you can get your muscles moving at work!


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