When you put in 8 or 9 hours each day at the office, and sometimes more than that, it can be hard to make your fitness and health a priority. However, just because you feel confined to your cubicle or office doesn’t mean there aren’t things you can do to get your body moving. Here a few easy ways to burn some calories, stretch a few muscles, and keep that metabolism nice and speedy.
1: Skip the elevator, take the stairs
You may never venture into the office stairwell unless the elevator is out of service, but you’re missing out on a golden workout opportunity. As an added bonus, get to work 15-20 minutes earlier than usual to maximize your time on the stairs. Three flights of stairs, three times per day, will burn 45 calories. Hey, that’s 45 more than if you had taken that elevator!
2: Swivel that desk chair
Remember when you were little, and couldn’t help but twist back and forth in a swivel chair? Well, tap into your inner child because doing so works your ab muscles. Try four sets of 15-20 rounds, back and forth, while maintaining a nice, tall posture. You might be feeling the burn come tomorrow morning.
3: Walk it out during lunch
You have 30-60 minutes to eat and take a break from the stress of the office. What’s more relaxing than a walk outside on a beautiful day? One of the benefits of heading for a walk is that others will often want to go along with you, making it the most social of your office workouts. On top of that, not only will you burn off the lunch you just scarfed down, but you’ll boost your endorphin and serotonin levels, which will make you feel more relaxed and positive.
4: Running a meeting? Don’t sit, stand
Not only does standing during meetings help you get a better command of the room, it also helps shed the pounds. Last year, a study in England showed that standing for 3 hours each day can burn up to 8 lbs. per year. That’s almost one full dress or pants size!
5: Drink up
If you’re not drinking water, you’re wasting your time with these daily exercises. Even just two cups of water a day can boost your metabolism, and burn more than 20 calories. For an added health benefit, use a small cup at your desk so that you get up more often to fill it. That walking back and forth adds up, especially when you consider how much water you really should drink each day. According to the Institute of Medicine, the recommended daily intake for men is about 13 cups, and for women it’s approximately 9 cups.