Posts Tagged ‘ office ’

Quick Office Cardio and Strength Exercies

Do you sit at your desk most of the day? How many times do you get up and move around or stretch? Are you too busy to get to the gym? Here is a solution for you! A short workout you can do throughout the workday that will get the blood flowing and help you stay in shape and stay focused.


Cardio Ideas:
When exercising, you want to get your heart rate in your target heart rate zone. To figure out your target heart rate zone you first need to figure out what your max heart rate is. To do this, subtract your age from 220. This number will be your max heart rate.  Multiple your max heart rate by 55% and this will be the lower limit of your target heart rate zone. Next multiple your max heart rate by 85% and that will be the upper limit of your target heart rate zone. Going from a resting heart rate into this zone will strengthen your heart muscle and benefit you in many ways. Below are a few ways to get your heart rate into the target zone.


  1. Walk or run a set of stairs in your office building. If you need it to be little bit more challenging take two stairs at a time. Do this 5-7 times throughout the day.
  2. Do jumping jacks in your office for about a minute.
  3. Run in place for 30 seconds.
  4. Imitate the motion of jumping rope for 30 seconds to one minute.


Strengthening Ideas:

  1. Squats with one leg (while holding onto the wall or desk) or with two legs while waiting for your fax to send or the copier to
  2. Push-ups with your hands on your desk. After you place your hands on your desk, walk your feet out behind you until your body is in a straight line and then do 10 pushups.
  3. Grab the edge of your desk and push your chair back until your arms are fully extended. Using your arms, pull yourself toward your desk and repeat. This works your arms and stretches your lower back.
  4. Replace your desk chair with a stability ball. This will strengthen your core muscles and can also be used to do wall sits or
    crunches during breaks.
  5. Do bicep curls with small hand weights while sitting or standing.
    *Note: Any exercise that is done while standing will burn more calories than if it was done while sitting.


All of these cardio and muscle strengthening ideas are great quick workouts for short breaks that you take during your workday. You may not have a lot of time throughout the day to hit the gym, but with a little bit of creativity, you can create a fun little workout to do while at the office. Give this a try and you will see an increase in energy and a better ability to focus.

By: Samantha Lawton


Resources: Lawrence, Jean. “Exercise at Your Desk.” WebMD. WebMD, n.d. <;.


Office Workout

Today’s workforce is spending increasingly more time at their desks where many do not have the opportunity to exercise. According to the surgeon general, one should engage in at least thirty minutes of moderate level exercise five days a week but in today’s society, few full time workers have time or desire to do so after a long day in the office. Luckily there are quick exercises that can be done without having to leave your desk.

Sitting at a desk for extended periods of time can cause back pain, headaches, stiffness, decreased circulation and ultimately decreased productivity, but this can be prevented by getting your blood pumping and getting in your target heart rate zone.
This can be achieved with 60 second bursts of activity that can be done almost anywhere! Just stand up and pick one of the following exercises to pump up your heart rate:

• Jumping Jacks for 60 seconds. Ladies take off your heels to prevent ankle or foot injuries!
• High Knees- bring your knees one at a time up to your chest as quickly as possible for 60 seconds.
• Jumping Rope: simulate the movement of jumping rope for 60 seconds. Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
• While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
• If your office is spacious enough or there is a room with no obstructions, walk around the room briskly for 30 seconds and repeat this 3-5 times
• Or do walk-lunges or squats in your office or a vacant room.
• Always take the stairs and try to park your car father and farther from the front door every day. Just a few extra steps per day can help maintain your cardiovascular health

Muscle Strengthening
• While in a seated position, lift one leg so that it is parallel to the ground and hold in this position for two seconds. Do 15 lifts on each leg
• Desk push-ups can be done by leaning hands on the desk and stretching your legs out behind you until your back is flat. Just 15 push-ups is enough to stimulate your muscles and even increase your heart rate Stretching
• Stretching is important to maintain circulation and reduce muscle and joint stiffness
• Reach both arms as high as you can while keeping your core tight for support
• Stand up and try to touch your toes while keeping your back as flat as possible

Simple daily exercises like the ones listed above are a great way to fit in your workout during a long day of work. The benefits are numerous and the time commitment is minimal. A short workout is better than no workout at all. And even a little bit of effort can start making a difference in your daily life.

Story by: Erica

Sources: webMD, MSNBC