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Exercise At Your Desk For A Quick Workout

Updated on June 12, 2011

No Time For Exercise ?

The common complaint among professionals is that they are so caught up at work and home that they have little or no time for exercise. Yes, they are well aware that exercising is good for them and helps them perform better, but it is just impossible to hit the gym or have a regular exercise program to adhere to, with such tight schedules. Frequent travel and endless meetings wears them down, and staring at the computer monitor at other times is not doing any good either. With the result, they are more irritable, stressed out quickly, and sometimes end up taking wrong decisions at work. Now, what can be done about that. Because being physically fit and mentally alert is absolutely necessary for progress at work. Sitting at your desk all day while at work can give rise to ailments which if left unattended can escalate into diseases, and one must consciously make an effort to find ways to exercise and give yourself the much needed breaks. Some common ailments include swollen feet, pain in the legs/feet, neck pain, eye strain, an ever increasing waistline, to name a few.

How To Give Yourself A Workout While At Work ?

Find ways to exercise your body during the day. Here are a few guidelines:

Wake up early and go for a morning walk or jog. You will be refreshed.

Do some deep breathing exercises on waking.

Never skip breakfast. It is the most important meal of the day and gives you energy and helps the brain function well.

While commuting to office, park your car a few blocks away and walk up depending on weather conditions and time available.

Use the stairs instead of the elevator.

Arrange for a walking meeting instead of in the boardroom.

Your desk and chair should be comfortable for you to sit the whole day. The top of the computer screen should be in line with your eyes. Your back should be supported well so as to avoid back /neck pain. Your feet should be flat on the floor or on a foot stool.

Stop your work at the computer and look out or at some refreshing picture or simply focus on the farthest thing in the room. It is recommended that you do this atleast once every half an hour.

Stretch your arms and upper part of your body sometimes.

Get up from your chair and walk about so as to exercise your leg muscles. Blood clots tend to form in the legs if you ignore this.

Make sure you stop to smile or say hello to a colleague on the way.

Drink plenty of water during the day to keep your body and brain functioning well.

Use the desk or chair to give yourself a mini workout whenever possible. If you can include colleagues, even better. Look at the videos alongside for the best exercises to incorporate on a daily basis at the office.

Motivate yourself to begin following all the above in right earnest, and you will pride yourself in being the fittest and most productive person in your office. And worth emulating too!


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    • MyMastiffPuppies profile image


      10 years ago

      This is awesome! The last few years I know I have spent so much time in my computer chair, I needed some ideas on what to do. This is some really good stuff, I am going to give it a try. Thanks for sharing!

    • Lamme profile image


      10 years ago

      Excellent advice. All those extra little things we do are what add up to keeping us fit. I'm going to have to try and put a little more effort into adding steps to my day. Thanks for the great hub.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      10 years ago from Bangalore,India

      Lady_E,Thanks for sharing. I am glad to have awakened a desire for a quick CAN DO workout! CHEERS!

    • Lady_E profile image


      10 years ago from London, UK

      Thanks for this Hub. I felt guilty after reading it, but will try to discipline myself to take your advice.

      This is me:

      You wrote: park your car a few blocks away and walk up. Purple Perl, if I could park my car in my office I will, I love the convenience of a Car.

      You wrote: Use the Stairs. I take the elevator to the first floor.

      Get up from your chair and walk. I swivel on my chair from the desk to the printer. Instead of getting up.

      So, I think its time for a quick workout - Thanks to you. :)

    • Mezo profile image


      10 years ago from Egypt

      great tips and ideas, thanks alot :)


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