Working a 9 to 5 can really drain your energy. You already spend about 3 quarters of your day sitting and sleeping. Commuting to work either in your car or a bus or train, sitting the whole day at work, and then coming home to a couch or a bed. You need some exercise to get your blood flowing and your calories burning! 

You may be putting on a few extra pounds and few extra pounds can turn into a lot of weight quick. What if there was a way to workout at the place you spend most of your day? You’ve definitely come to the right spot as I will be giving you some workouts and stretches you can do right in your office! That’s right, burn a few calories while you’re at work. Making a slight change in your daily habits and sweating a little more will go a long way in your overall health.

Stretching While Working

Let’s begin with some stretches because this is the most vital part of any exercise.

1. Neck Rolls

In your seat, straighten yourself and drop your right ear to your right shoulder and hold for a few seconds. Repeat for the other side.

2. The sky is the limit

Interlock your fingers and raise them up towards the ceiling as high as you can. Face your palms upwards to feel it more.

3. Break Your Neck

Turn your head to either side and try to look over your shoulder holding it for a few seconds.

4. Bobblehead

Drop your chin towards your chest and gently roll your head from side to side.

5. Shrugs

Raise both shoulders up towards your ears and hold for a few seconds.

Exercises at Work

You may have to speak with your manager or boss to see if you can take a few minutes to do a couple of these workouts. Even if you decide to do them right before lunch!

1. Walk/Jog/Run in place

3 to 5 sets of 30-45 seconds. Choose the pace that is best for you and you can even add high knee raises to bring a bigger challenge. Just get up from your chair and start it!

2. Push- Ups

Get to it and don’t worry about being on the floor. Your health is more important than your pride. Shoot for 10 reps 3 times.

3. Squats

It is a simple as standing up from your chair, sitting back down, and repeating 10 more times.

4. Calf Raises

Stand behind your chair or desk and hold on for support. Raise your heels off the floor until you are standing on your toes and slowly lower yourself back to the floor. Do this for 3 sets of 10.

5. Shoulder Press

(My personal favorite) Find a somewhat heavy phone book or something of that sort and hold it at shoulder height, to then raise it all the way over your head. Do 10 reps, 3 times.

Now, I obviously can’t force exercise upon you, but if you did get through this post you have to be somewhat interested in office workouts. For some more workouts to do at your desk visit this page. Try to get your team involved! You’ll be helping others get active as well!