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10 Easy And Simple Exercises You Can Do At Work To Stay Fit

Amazing office exercises to get healthier and fitter, they'll help you stay healthier and combat the dreaded effects of sitting.

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Simple Exercises You Can Do At Work To Stay Fit

With more and more advancements in technology, our lives are becoming simpler and increasingly sedentary. Moreover, with the availability of almost anything at just the press of a button, people find it harder to leave their plush chairs and get moving. But these comforts come at the expense of low physical activity and increased health problems. 

As such, staying fit has become quite a necessity in these tech-driven times. But the thing is, most of us already have a tough time balancing work and our personal lives at the same time. Time is a scarce commodity, and finding time to exercise regularly might seem like a daunting task for many. 

So, if you are a very busy person who doesn’t have time to hit the gym, how can you stay fit? Well, it is not as hard as it might seem. Your workplace can be a great place to start working out to become healthier and fitter. Yes, you heard me right; exercising at the office can be a convenient way to make sure you are fit and stay clear of health problems like obesity. 

These easy-to-do and highly beneficial office exercises can be done at any time at work and are guaranteed to make you stronger, fitter, and healthier. Just remember one thing – before you start, do a few stretching exercises to make sure your muscles are warmed up properly. Also, do at least three sets of 10 reps minimum for each exercise with adequate rest in between sets. 


1.Chair Squats

Squats are regarded as the king of all exercises and for a good reason. They are one of the only exercises that work your whole body and that vastly improve muscle and bone strength. They are moderately easy to do and are great for people looking to lose weight as well. 

To do squats in your office, all you need is a sturdy chair. Stand in front of the chair, keeping your feet apart slightly wider than your hips. By bending your knees slightly, lower your body until you touch the seat of the chair. Stand back up to the starting position by pushing towards the ground with your feet. 

2. Desk Push-Ups

Push-ups work the chest muscles primarily but also work the triceps, shoulders, and back muscles. They are great for building upper body strength but require practice and effort to do correctly. 

You can use your office desk to do push-ups while at work. Start by placing your hands on the edge of the desk, keeping your arms shoulder-width apart, and take a few steps back. Lower your torso toward the desk and then push back up to the starting position until your elbows are extended.

Keep your spine straight throughout the exercise, and make sure that your desk is not moving.

3. Desk Plank Hold

Everyone wants a flat belly, and planks are one of the best exercises to help you achieve that. Planks are isometric exercises that primarily work the core muscles. They require a great deal of practice to be done for more extended periods. 

First, find a sturdy desk in your office and place your hands on its edges. Take a few steps back until you are at a 45-degree angle to the floor beneath you. Contract your abdominal muscles, tightening them, and hold this position for as long as you can.

4. Lunges

Lunges are an extremely beneficial exercise that improves your balance and builds muscle mass in the thighs and hamstrings. They burn a lot of calories and are great for burning fat and losing weight. The best part about lunging is that you don’t need any equipment or anything for support.

Stand upright and place one leg about two feet in front of the other. WIth the foot of the leg ahead firmly planted on the ground, lower the opposite knee without touching the ground and go back up. Do this for both legs and keep your core tight throughout the exercise.

5. Side Lunges

Side lunges are a variation of the standard lunges. They work the same muscle groups as the standard lunge, putting more emphasis on the inner and outer thigh muscles.

First, stand with your legs apart, preferably more than shoulder-width, and with your toes facing forward. With one leg straight and firmly planted on the ground, lower your body toward the other leg. Bend the knee of the straight leg until it is at a 90-degree angle with the floor. Slowly raise your body to the initial position and repeat. 

6. Tricep Dips

The tricep muscles make up the majority of the arm muscles, but people rarely exercise them properly. Tricep dips are one of the best exercises to work the triceps, and they are great for building muscle mass and increasing overall arm strength. 

To do this exercise, you will need a sturdy, stationed chair, or a desk. With your back facing the chair or desk and your hands facing forward, place your palms on it and put your feet forward. Slightly bending your elbows, slowly lower your upper body towards the ground until your elbows are fully extended. Hold this position for a few seconds and go back to the starting position and repeat the process. 

7. Bicep Curls

Bicep curls are a great way to build bigger arms and increase arm strength. They are one of the most popular exercises and can be done with items found in your workplace, like books or water bottles.

Start by holding an object with your hand (palm facing forward) and standing upright with your arms fully extended toward the ground. Bending your elbows, slowly curl the object up to the level of your shoulder, contracting the bicep muscle and lower it back again.

8. Squat Jumps

More than just a variation of regular jumps, squat jumps are a fantastic exercise for body conditioning and weight loss. They also help increase explosive strength, power, and speed. 

Start by standing upright and lower your body down into a full squat position and jump as high as you can. Hold your arms behind your head and make sure to land correctly and in a controlled manner. Also, ensure that you have enough space in front of you so that you can jump freely. 

9. Jumping Jacks

Another conditioning exercise in this list, jumping jacks are also one of the most fun exercises to do. They are also great for burning calories and losing weight. 

To do a jumping jack, stand with your feet hip-width apart and your hands to your sides parallel to the ground. Jump, moving your palms upward, and clapping them above your head and simultaneously bring your legs together. Then go back to the initial position and once again jump. As you jump, move your hands towards the side of your body and your legs together.

10.  Seated Leg Raises

Leg raises are one of the best exercises to build the entire abdominal muscles and increase overall core strength. 

To do leg raises in the office, first you will need a chair. Sit on it, placing your legs together and forward on the floor and slightly bending your knees. Rest your forearms on the armrests and raise your legs, contracting your abdominal muscles. Raise them till you feel all your abdominal muscles contract and then slowly lower them back. 

So, take control of your fitness with these amazing office exercises and start doing them regularly to get healthier and fitter. 


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