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Top 10 Ways to Exercise at Work


There is only so many minutes you can stare at your computer screen at work before feeling like you are going cross eyed. Why not take a few moments to exercise and burn a few calories while at the office? Here are a few quick tips on staying fit during business hours:

Don’t hit snooze!: Set an alarm to go off every hour to remind you to stand up and move around. Even if you just hit the water cooler and catch up on gossip for a few minutes or just swing your arms around, you’ll feel more alert.

Look for opportunities to stand: You’ll burn more calories standing than sitting. Plus, you don’t want your legs to fall asleep! Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

Trade your office chair for a fitness ball: A firmly inflated fitness or stability ball can make a good chair. You’ll improve your balance and tone your core muscles while sitting at your desk and you can even use the fitness ball for wall squats or other exercises during the day.

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Keep fitness equipment in your work area: Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day. Use the restroom on another floor and take the stairs. You could also Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it! Waiting for a fax or for the copy machine to finish your latest project? Take a fitness break!

Glance at the wall clock and rip off a minute’s worth of jumping jacks. If you’re a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)

Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.)

While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.

Walk-lunges in your office or a vacant room. (You could also amuse your co-workers by doing these in the hall!)

Desk pushups can be a good strengthener. (First, make sure your desk is solid enough to support your weight.) Standing, put your hands on the desk. Walk backward, and then do push-ups against the desk. Repeat 15 times.

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