Sitting behind a desk all day can be exhausting, both on the mind and the body. From back pain to brain fog, a day at the desk can take its toll!
And finding time to schedule a workout when you work full time can be just as challenging. Our goal is to make it easy for you to exercise from your workplace or home, giving you some quick and easy calorie burners to do during the workday from your desk, kitchen table, or office.
Exercises to burn calories while you work
And doing this has twofold benefits: not only will you increase your physical activity and eliminate the ill effects of sitting all day, but it will also improve your concentration and energy. Let’s talk about efficiency and productivity!
1. Climb the stairs
Climbing the stairs is so common for us that we often don’t consider it a physical activity. Unlike being in your house or apartment, our jobs don’t always give us a reason to visit additional floors, so this is a great way to create your own!
You can start using the bathroom or drinking fountain on another floor and take the stairs to get there. If there are no stairs where you work, keep reading the other recommendations.
2. Chair lunges
Your desk chair can be your worst enemy or your best friend. Let’s do the latter with one-legged chair lunges, a move that many personal trainers consider a great exercise to strengthen the leg muscles.
Stand up and take a step away from your chair. Bend your right knee and place the top of your foot on the seat behind you. Place your hands on your hips or clasp them in front of your chest and lower to 90 degrees on each leg. Stand up and repeat 15 times, then switch legs. If you do it every hour, we recommend that you keep the same order between the right and left legs.
3. Desk push-ups
Use your desk as a piece of gym equipment, like a bench, doing push-ups. Place your palms on the edge of your desk and walk your feet up until your body is in a straight diagonal line. Lower your chest, bending your elbows. Push up to the starting position. Repeat for 20 to 25 push-ups.
4. Perform lunges
Every time you have to walk to another room, or even to the car for your trip, perform lunges to get there. It is also recommended that when parking at the office or when you have an appointment, you park your vehicle further away from the office.
This is a really solid way to take extra steps, as well as taking the stairs, whenever possible, instead of the elevator.
5. Stretch at work
Stretching is a good option to prevent possible injuries when exercising in the office. A daily schedule, especially in typical areas (upper back, neck, lower back), can be a good option to prevent pain, release tension and relax muscles.