How to Exercise on the Job

By Steve Silverman

When you're at a desk all day, you may start to feel stiff or antsy, and wish you could get in a quick workout. Although you won't be able to go through your full fitness routine while on the job, you can get creative in the office and complete a few exercises to help you maintain strength, flexibility and cardiovascular fitness.

Instructions

Difficulty: Moderate

Step 1

Keep a pair of dumbbells under your desk. While you are waiting for a document to print or for a phone call, you can pick up the dumbbells and do arm curls. Stand up with a dumbbell in each hand, curl one arm and then the other. You can do ten with each arm in less than a minute.

Step 2

Do wall push-ups. Stand up against the wall and put your hands at shoulder height. Your feet should be about 12 to 14 inches from the wall. Push out with your hands until you lock your elbows. Do this ten times.

Step 3

Stretch your hands by making fists and then pointing your fingers. By clenching your fist, relaxing it, and then tensing your hand again by pointing your fingers straight out, you will your hands.

Step 4

Do calf raises to strengthen your feet and lower legs. Put your hands on your desk for balance and then raise your heels and hold the position for five seconds. Return to your original position. Do this ten times, take a 30-second break, and repeat the set.

Step 5

Take the stairs whenever possible. If you work in a high-rise building and your office is ten floors or higher in the building, this might not be possibile. However, if you can walk two or three flights of stairs---both up and down---you will improve your cardiovascular conditioning.

Tips & Warnings

Whenever you get a free moment, your can roll your neck by placing your right ear just above your right shoulder and rolling your neck until the left ear is above the left shoulder. Many modified yoga stretches are suitable for cubicle workouts.

Whenever you get a free moment, your can roll your neck by placing your right ear just above your right shoulder and rolling your neck until the left ear is above the left shoulder.

Many modified yoga stretches are suitable for cubicle workouts.

Resources

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.