12 Ways to Workout at the Office

Office work leads to sedentary activities during the largest part of the day. One of the biggest and justifiable reasons for why people become so overweight is because of their sedentary lifestyle. Many professionals justify their sedentary lifestyle by saying that they do not have as much time to exercise. But what if you could actually work out at work?

Many of us have a work schedule that is full of long, arduous hours in front of the computer. But sitting for prolonged periods can lead to excess fat storage, weaken muscles, neck and back problems, a depressed mood, and a lack of energy. But taking a few minutes out of your busy schedule and exercising can yield massive improvements to fitness and well-being, and reduce longer term health risks. If you have trouble staying fit at work, these fitness tips are a great way to keep your body moving right at your desk:

1. Walk during your lunch break: Walk around your building for a break during lunch. A 20 to 30 minutes walk will not only help you burn calories, but will also do wonders for reducing stress. If you go out for lunch, instead of driving, power-walk to the local cafe.

2. Take the stairs: Just say goodbye to the elevator and take the stairs each day. If you work in a high-rise building, take the elevator up to three to four floors below your floor of work and take the stairs the rest of the way.

3. Squeeze your butt: When you are sitting on your office chair just tighten up your butt, hold for 1 count and release. Repeat 15 times. This will help tone and trim your glutes (buttock) muscles. Similarly, you can also do ab squeezes by tightening your tummy muscles instead.

4. Conduct walk and talk meetings: When it's practical, have a walk and talk meeting or brainstorming session with your colleagues instead of the mundane conference halls.

5. Use a small water bottle: Try to have a very small water bottle so that you have to stand up every now and then for refilling it.

6. Get rid of your personal trash can: Throw your trash in the general bin which presumably is far away from you. This will increase your step count and fat burning potential.

7. Walk up to your colleagues: Whenever possible, instead of phoning, emailing or chatting, walk over to a co-worker and talk in person.

8. Take regular breaks: Every half hour stand up, stretch and take a brief walk or walk in place for a few minutes. This will also be a good break for your eyes from the computer.

9. Sit on an exercise ball: Instead of your office chair, sit on a exercise ball for a couple of hours a day. This will strengthen your abs and back, and you'll work on your posture without even trying as you keep your muscles engaged to stay balanced.

10. Look for opportunities to stand: It's a no-brainer that you'll burn more calories standing than sitting. So, try to look for opportunities to stand as much as possible. For example: eat lunch standing up and stand while talking on the phone.

11. Keep fitness equipment in your work area: Place a mini-workout machine under your desk (for example, a mini stair-stepper) and use it while working from your desk. You can also keep resistance bands or wrist weights in a desk drawer, and use them between meetings or tasks.

12. Find fitness buddies: You are more likely to exercise if you are part of a team or a friendly competition. Put together a sports team (a football, volleyball, basketball or any other sports team) with your colleagues and officemates, and play in the evenings after work or in the mornings before work. You can also challenge your co-workers to a friendly step-count competition.

You will be amazed at how five minutes a day of these gentle office exercise can aid your flexibility, feeling of well-being and comfort. You will be able to work better and longer, and the breaks from sitting will help fight some of the uncomfortable side effects of being at a desk for a long time.