by Tammy Cramblett

Created on: January 17, 2013   Last Updated: January 22, 2013

No time to workout before heading to the office, too tired to exercise after work, how in the world is a person to even pretend to keep in good shape? Never fear hard working friends, you can engage in office style exercising! Read on to learn how to keep fit while on the clock.

*Walk

Start by using the stairs instead of the elevator; the elevator is faster but walking up and down stairs is a really good workout. Pace yourself if you have to take the stairs often, so you do not trip or become winded. If you do not have to use the stairs, then get up from time to time and walk around the office/work area. Walk over and get a bottle of water from the vending machine, walk to the printer and back, walk around your desk if possible. When you visit the bathroom, try going to one on a different floor or area. 

*Stretches

These are great exercises for people that sit down a lot during their workday. Simple but effective stretches include: extending your legs out in front of you, "reaching for the sky" (extend your arms up over your head), moving your feet up and down (stretches your shins as well as your calf muscles). The simple act of standing up and moving around a little bit will stretch your legs after sitting for an extended amount of time. Stretching is not just decent exercise, sometimes it just feels good!

*Tighten and release muscles

These are exercises for any muscle group including the abdominal, back and even glutes. For example: while sitting at your desk, suck in your stomach and hold it for a ten count and then slowly release. Repeat this several times throughout your day. This is also good exercises for your hands, make a tight fist, hold it and then release. 

*Toe stretches

While standing, rock up on your tip toes and back down. Do this several times during the day. This can also be done while seated with moderate success. Please note: if you wear dress shoes or high heels to work, then you may want to take them off before attempting the toe stretches.

*Water bottle weights

This might sound a little silly at first, but give it shot. Take two unopened bottles of water, one for each hand, and use them as hand weights. Lift them up and down using your wrists, then repeat the motion, lifting this time at the elbow. If you have the space available, extend your arms out to your side with a bottle in each hand and lift your arms up and down a few times.

*Walking or running in place

Depending on your workplace, this is a good exercise to do in short bursts or when you get the chance to stand up and stretch. Walking/running in place will raise your heart rate and help increase blood circulation. If you do not want to draw attention to yourself by standing up and running in place, then try going out in a hallway or even in the bathroom.

One thing is certain, being at work all day is not a valid reason for neglecting to exercise! There are dozens of little things you can do throughout your workday. Walk, lift water bottle weights or simply stand up and move your arms and legs a bit. Your exercise routine does not have to suffer during those long days at the office, you can create your own office workout routine.

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