It’s no secret that we feel better and happier, and that we're healthier, when moderate exercise is part of our daily routine. But responsibilities with our jobs, family and friends, can make it hard to find the time to exercise every day.
The good news is, you can get a moderate workout right at your desk or around the office. And employers should be encouraging this behavior. A study for the American College of Sports Medicine found that workers who exercised at least 30 minutes throughout the work day reported an average performance boost of 15 percent.
Of those employees, 60 percent said their time management skills, mental performance and ability to meet deadlines improved on the days they exercised. So what can you do for an exercise routine at work that doesn’t have you looking too silly or stinking up the office?
1) Chair Dips
Chair dips are a simple exercise that won’t be too noticeable if you have a cubicle, and they’ll strengthen your triceps and shoulders. Place your hands on the edge of your chair, or for more mobility on the edge of your desk.
Place your feet on the floor away from your chair or desk. For more mobility, let your heels rest on the floor, and for an easier workout rest on the balls of your feet.
Straighten your arms, slide your butt off of the edge of your chair or away from your desk, and lower your body downward by bending your arms until a slight stretch is felt in your chest or shoulders, or your butt touches the floor.
Raise your body by pushing upward and back to the starting position.
2) Leg Lifts
Doing bodyweight leg lifts in the office is dependent on how much room you have. Assuming your desk is tall enough, or you can sit next to it for a few minutes, then you’ll be just fine.
Sit in your chair and extend one leg straight out in front of you. Hold this pose for five seconds and then raise the leg a little higher up.