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Sitting All Day in the Office? Here are Smart Ways to Exercise at Work

Sitting All Day in the Office? Here are Smart Ways to Exercise at Work

Sunday, Jan 29, 2017 0 comment(s)

Studies have proven again and again that an inactive lifestyle can lead to health problems. Heart disease, cancer, diabetes, obesity, mental health, osteoporosis, anxiety, body pains, and early death are just some of the effects of a sedentary lifestyle.

Even though you’re seated all day in the office, find the time to exercise. Exercising in the office, however minute it is, keeps our blood pumping and flowing, which in turn, increases our focus, improves our awareness, and makes us more energetic. In other words, the more you exercise, the more productive you get! There are many kinds of exercises that can actually do while you’re in the office. Here are some examples:

1. Take the stairs.

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This is the easiest and the most fool-proof way. The burn you can get from just climbing steps every day. At 0.17 calories per step, that’s already 17 calories burnt on 100 steps.

2. Take a walk.

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Instead of booking the conference room for a meeting, schedule walking meetings or brainstorming sessions. Walk inside your building, or if the weather is nice, go outdoors.

3. Wall Sits

This exercise is great for building quad strength. It’s also easy to do! Stand with your back against the wall, bend your knees and slide down until your thighs are parallel to the floor. Sit down and hold it for 30 to 60 seconds and repeat as desired.

4. Standing Chairs

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You can do this exercise while waiting for a big file to load or finish downloading. Stand with your feet together and then, bend your knees until your thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise your arms straight above your head, keeping your knees together and aligned. Hold for 15 seconds and release.

5. Desk Chair Swivels


This will work out your core. Sit upright. Hover your feet above the floor and then grasp the edge of your desk with your fingers. Swivel the chair from side to side slowly and with control. Continue for 15 seconds.

6. Covert Crunches

This is another exercise for your core. Do this by sitting at your desk with both elbows on the thighs, curl the chest inward toward the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat.

7. Shoulder Shrugs


Raise both shoulders toward your ears, hold for 5 seconds, and then relax. Repeat this exercise 15 to 20 times. However, do this in your desk to avoid confusion. If you need more, hold a ream of paper or a briefcase in each hand.

8. Chair Dips


Sit at the very edge of a chair. Make sure that the chair is sturdy and non-rolling. Grip the edge of the seat on both sides of your body. Plant your feet on the floor directly below your knees, and then straighten your arms to lift your body off of the chair. Then, bend your arms in 90 degrees so that your body dips down in front of the chair.  

Our body is our most valuable treasure. It enables us from enjoying and experiencing life in its fullest. Working in the office for 9 hours a day shouldn’t be keeping you from having a healthy body. With dedication and proper diet, even at work, being fit is possible. So, if you want to invest more on your health and body, Philcare has tips that will guide you to having a long, happy life!

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