Career Testing
Career Testing
Career Testing
FOOD & FITNESS / AUG. 20, 2013
version 5, draft 5

Discover How to Get Fit at Work

If you, like so many other corporate professionals, are stuck at your desk all day long, you should take a look at some of the most effective exercises you can do in the office. Why sit their piling on the pounds just because you are too tired to go to the gym after work? Instead, you should use your time at work, to tone your muscles and lose the flab.

Here are some useful tips on keeping fit at work:

#1 Two at a time rule

Always take the stairs and push yourself to take two steps at a time to really feel the leg burn. If it doesn’t burn, you aren’t pushing yourself enough!

#2 Walk every hour

Cardio is vital to losing weight, and if you are not able to get out of the office during the day, then make sure you get up off your seat every 30 minutes to an hour to walk around for a minute or so. This will keep your blood pumping and muscles working.

#3 Tiptoes

Ever stood at the fax machine or printer waiting for your documents, feeling rather bored? Well, you need to use this time effectively – stand up straight, feet should width apart, and rise up onto your tiptoes, hold for 10 seconds, then drop back down. Repeat this for 10 reps and this will help to work on your calve muscles.

#4 Squeeze and release

Don’t just sit at your desk relaxing, you need to work on your bum! When sat, squeeze your buttocks and hold for 5-10 seconds, then release. This will help to tone your buttocks and work on your muscles.

#5 Leg raiser

The leg raiser involves being sat at your desk, back straight, feet flat on the floor, and then raising one leg at a time with your knee directly above your foot. Hold your leg in the air for 10 seconds then switch legs. This will work your leg and abdomen muscles in one go!

#6 Stand whenever you can

Ok, so this might seem a bit too obvious, but it is amazing how many people choose to sit when they could stand. Standing burns calories, so if you stand whenever you can, you will have more chances of losing weight than gaining it at work.

#7 Prayer hands

Take the palms of your hands, place them together as if in the praying mode, then push against each other. You will feel it in your arms and this will help to tone your arm muscles.

#8 The six pack squeeze

While sitting at your desk, sit up straight and contract your abdomen muscles tightly. Breathe in and exhale whilst holding your stomach in towards your spine. This is a great way to tone your abdomen.

These are just a few exercises you can do at work, which will not only help you to keep off the weight, but will also help you to get more fit and toned.

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