Under Desk Exercise: Get Fit While You Work
Stuck in the Office? Try Under-Desk Exercise
When I started spending long hours at my desk, I started noticing a corresponding increase in my waistline. And when I started working from home, it only got worse, since my morning "commute" no longer even included the short walk from the parking garage to my office and back again. I've recently been trying to add fitness back into my regime with under-desk cardio machines and some simple exercises. Since I'm still stuck at a desk most of the day, I've been trying to get out more during lunch and try under-desk exercise while I'm pounding the keyboard. Here are some tips and tools I've been discovering.
(Update: I've given up under-desk exercise in favor of my new FitDesk exercise desk/bike. See below for more information!)
(Image: TrekDesk available on amazon. See link below.)
Mini Exercise Bikes - Pedaling is a great under-desk exercise
If you want an aerobic exercise you can do at work, under-desk bicycles are great. They slide right under your desk, so they don't take up any extra room. I love these contraptions because pedaling is a great under-desk exercise to do while you're on the phone or on the computer.
Under Desk Exercises
Stretches and exercises that don't require any equipment
These are some simple at-desk and under-desk exercises I found online. They're quick, easy to do, don't require any equipment and will help you sneak a little exercise into your day even when you can't get away from your desk. You'll find more at WebMD, which also offers this good advice:
"Don't let fear of embarrassment keep you from exercising at work. Chances are, your co-workers will admire your efforts rather than be amused."
Easy Desk Exercises
- Sitting in your chair, lift one leg off the seat, extend it out straight in front of you, hold for two seconds, and then lower your foot until it's just above the floor and hold for several seconds. Repeat 15 times on each leg.
- Place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat. Hold for a few seconds. Repeat 15 times.
- Sit up straight and try to touch your shoulder blades together. Hold and then relax.
- Hold the seat of your chair and extend your legs straight out in front of you until they are parallel to the floor. Flex and point your toes five times. Release, and then repeat.
(Image of stretching poster provided by amazon)
Under Desk Mini Elliptical Trainer - Mini elliptical fits right under your desk
If you prefer elliptical machines to bikes, you might prefer this under-desk elliptical trainer.
From Amazon: Forget the gym. Now you can enjoy a full cardio workout in the comfort of your home or office with this compact elliptical trainer from Stamina Products. Unlike full-size ellipticals, this trainer doesn't have arms or a front console. Instead, the trainer is essentially foot pedals only, with a chassis that's small enough to store under a desk or in a closet. Despite the small size, the trainer still packs a workout wallop, letting you burn a similar number of calories as jogging but without the risk of injury to the back, knees, hips, or ankles. Just keep your feet moving on the pedals--which continually oscillate in a low-impact manner--and you're set. Other details include sturdy steel construction, non-slip pedals, and an electronic fitness monitor that tracks the number of strides per minute, total number of strides, exercise time, and calories burned.
Compact Under Desk Stepping Machine - Stamina InStride Electronic Stepper
They also make mini steppers to fit right under your desk at work or at home.
From Amazon: Limited in space but still want a great cardiovascular workout? Look no further than the Stamina InStride electronic stepper, which offers a footprint of only 12 inches wide by 16 inches long. As a result, you can use your InStride stepper just about anywhere--in front of the TV, while on the phone, in your sunroom, outside on the patio, or even at work. The InStride stepper is even small enough to toss into a workout bag and take on vacation. The stepper is equipped with two hydraulic cylinders that create a stepping motion similar to those of commercial stair steppers. As you step, you work your calves, thighs, buttocks, and core while boosting your cardio, helping you burn calories and fat. The InStride's battery-operated multifunction fitness monitor, meanwhile, times each workout and counts the number of steps, so you can stay motivated and on track to reach your fitness goals.
FitDesk - Desk exercise bike won't fit UNDER your desk because it IS a desk
The FitDesk exercise bike doesn't exactly belong on this page because it doesn't fit under your desk - it IS a desk. But I'm adding it here because I think it will appeal to many people who want to exercise while working. This is what I now use while working at home. Whenever I'm on Facebook, checking email or writing articles, online, I'm on my FitDesk. And I've lost 30 pounds without dieting!
It's great for work-at-home moms (or dads), Facebook addicts, or anyone who spends a lot of time on the computer and has room in their home or office for a lightweight, portable exercise desk. It's a great way to get fit while getting the job done. I absolutely love mine!
Description: Imagine surfing the web, checking your email, keeping up with friends on social networks, beating the next level on your favorite game, or finishing that big deadline, all while losing weight and improving your cardiovascular health. Now you can converge health and productivity with FitDesk. This unique patent pending design provides comfortable placement of your forearms on a padded and contoured desk surface for stable handsfree use of keyboards and game controllers. Supports your upper body for extremely comfortable use. Like no other exercise product available you will find your self "lost" in your favorite wired era pastime while your heart rate is increased for longer, and more consistent daily exercise. Not only will your entire body benefit from this movement but you will be amazed at how much more you can get done by staying connected and organized with the increased time found. While health and productivity are important enough we did not stop there. We used the highest quality parts and designs available to insure years of quiet, smooth and highly adjustable performance. You will find the resistance level will have plenty to "grow" into. Please try our product and see how easy it is to find time to improve your daily exercise regimen, stay organized and connected, and so much more.
Fitness 9 to 5: Easy Exercises for the Working Week - A book with suggestions for keeping fit at work
If you can't get away from the office and need more than a few stretches to get back in shape, this book details plenty of exercises and stretches you can do at your desk and in the office.
From Amazon: The latest trend in fitness for the overworked and underexercised? The office cubicle, of course! Fitness 9 to 5 is the perfect antidote to long hours hunched over a desk and missed dates with the gym. This handy book features 75 quick and easy exercises that can be performed discreetly while sitting at a desk, standing at a file cabinet, and even on the morning commute. Coffee Pot Curls in the kitchenette build up biceps, while Stairwell Bun Blasters are sure to improve the bottom line. And stress-busters for tired eyes and wrists keep computer fatigue at bay. A calorie count is provided for each exercise, so it's easy to see how simple changes can shed pounds. With charming illustrations and step-by-step instructions, Fitness 9 to 5 is the best defense against the office candy jar.
Exercise Ball Chairs - Just sitting on these balls can provide some exercise
Sitting in a chair isn't exercise, but if you sit on an exercise ball instead, you'll be using some of your muscles just while sitting. Exercise ball chairs promote flexibility, coordination and tension release.
This balance ball chair can help you keep fit at work
Adjustable custom fit chair is perfect for long days at work
Working On the Ball: A Simple Guide to Office Fitness - This book can give you more information about exercise ball chairs
If you're planning to get a balance ball chair, this book can help you learn how to get the most from it. The authors give you tips on using "active sitting" techniques to improve your health while working.
From Amazon: People today are spending more time at work and less time being active, whether by sitting in front of a computer all day or in a car battling grueling traffic-or both! Working on the Ball solves this problem by providing an innovative, playful approach to fitness, no gym shoes or expensive club membership required.
Authors Jane Clapp and Sarah Robichaud, both fitness professionals, don't take themselves-or readers-too seriously. They offer a fun, reasonable routine that any office worker can follow from day one.
Hour by hour, the authors take readers through a full day of 'active sitting,' using a stability ball as a chair, and provide guidance for making healthy choices in the workplace.
Also included are photographs to help illustrate each exercise and plenty of encouragement, motivation, and coaching. The authors even offer tips on after-work stress management and other health subjects.
TrekDesk - Walk while you work
If you want to put some really BIG exercise equipment under your desk - like a full-size treadmill - you might need a new desk. TrekDesk is the answer. This desktop attaches to almost any treadmill and will give you a new way to work out while you work.
The desktop measures 72 x 34 inches and includes a manuscript holder, file folder, and two cup holders. It adjusts to fit any user between 5'4" and 6'4" tall and can hold up to 55 pounds of equipment.
This innovative desktop fits almost any treadmill so you can walk while you work.
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Do You Exercise at Your Desk?
Very interesting suggestions! I had no idea so many pitons were available!
Great informational lens, nicely done.
Great information! The Exercise Ball Chair is the only thing I had heard of before.
I so want to set up a station like one of these at home for when I do my writing. Still trying to figure out the right combination of products at a reasonable price.
Thank you for sharing this information, I never knew about these before. Great lens.
Seen this on the news but never like this :) thanks for the great info
Excellent and very informative lens. One I will come back to.
Wow! That's to funny. I love the idea. I am also at my desk
Never thought of it , good idea .
Very helpful information.
Dang never would of thought of this. Whoever invented that is a good multitasker and time manager.
Nice! I didn't know that half of these things existed!
What a great idea! I love the mini bikes. :)
Just heard about these. Thank you for introducing it. Sundae ;-)
Fantastic! No, I don't and I really need to!
I have never heard of these machines, but they seem great!
I've never even heard of many of these underdesk machines! I'm going to have to look into a mini-elliptical! What an informative and useful lens :)
I don't. But I truly need to:)
Guess I need to put my exercise ball here at my desk! Thanks for the push into fitness!
Take Stresstabs to help you stay fit also! Everyone feel free to have a look at my 'Stresstabs' lens and let me know what you think... I'd appreciate it, thanks!
Now we're talking! These are some EXCELLENT ideas, Lisa... And I'm taking your suggestions quite seriously. The balance ball chair looks like a good one, and the idea of moving my legs while sitting at the desk is also excellent.
Putting a fitness tool under the desk is a great idea! I am going to place my mini bike under it and I'll try not to knock my knees :D
I should get one in my office! Great Lens!
I haven't yet, unless sitting on a stability ball count. :-D can't wait to add more exercise in :-D
I don't but i love the idea of it. It's great if you have a home office but have little time for going out to exercise.
This is awesome. I never realized this type of stuff existed!
We just released the DeskCycle in January. It's like our MagneTrainer shown above but it has a lower profile so that it will fit under desks as low as 27 inches.
Awesome ideas! Terrific lens!
Just what I need.
Fantastic lens...great ideas!!
Excellent ideas for keeping fit.
Did not know they existed. I spend all winter on my computer and wanted something to keep my feet busy.
This is good to know since I have been spending more and more time on the computer. :)
Checking some of these suggestions out......need something since I sit so much of the day at my writing desk.
Lovely idea. I need something like this!
Nice equipment and lens, thank you for sharing
Beautiful lens and valuable information too.
I exercise my eyes and hands at the desk and that is it. Great ideas for getting fit.
No I don't. But, I'm sitting in front of my computer all day long; and yes, I need exercise. You really make me think. Now all I have to do is ACT, right?
I think those of us who write on Squidoo for long hours could do with one of these.
No, but I could! Thanks for sharing the information =)
This is exactly what I am looking for.
very informative a great lens for office workers
Great lens! Very unique and helpful I'm sure for many people. Lots of these pieces of equipment are new to me but appear to help get the job done. Among them though, my favorite thus far has to be the stability ball.
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Perfect for desk-bound lifestyles!
I take a quick 2 minute break every 45mins to an hour and that really helps. I also have an exercise bike at home made by Reebok and the saddle is dreadful
No I don't exercise at my desk, but I know I should. I have an exercise bike in my office but I don't use it enough. I am thinking that those under desk mini exercise bikes may suit me.
I have one of those under-desk bicycles for the winter when I am not able to get outdoors as much and it really does help keep me fit.
All these products should win awards for best invention, I definitely need one of these since I spend long hours sitting at a computer.
It's funny because I used to do some of these exercises at my desk. Sitting back in my chair and lifting my legs really helped firm my stomach, although it looked funny to my co workers. lol. Nice Lens!
great lens :)
very useful info for those who worked behind the desk all day long...
Looks great, appreciate the information.
This gave me plenty of ideas and the motivation to break out my exercise equipment since I work at home. Thanks
Great lens very well written.
Hi there, I usually try to get out of the office during my lunchbreak, but i like the stepper thing above. Some great ideas here, thank you :)
What great ideas! I work at a desk all day and now that the days are getting shorter I don't have much time to head outside for a nice walk after the work day. I'm definitely going to give some of these a try.
Great lens! Simple walking and stretching while in front of you office desk can really release a tension and you also able to gain great health benefits. Just for sharing hereâs a 5 min exercise at your desk videos (http://e1fit.com/articles/positive-fitness-in-the-... that used to do while in office.. hope it helps.
Fitness is wealth, To keep fit exercise is must. This lens is informative about desk exercise. good lens.
not really but I should! nice lens!
No, not really. Nice lens.
I certainly do ! Since I have had back issues I realised the importance of doing exercises to counteract sitting at a desk. I mostly do not get back pain anymore but I do get up every 30-60 mins or so and do specific exercises and this has helped enormously.I also have an exercise ball similar to the one you show here I which is good for me to use at a desk. Sitting still for long periods of time isn't good for anyone. I like your ideas here for exercising at a desk, it is very good advice :)
I only exercise my mind (and my fingers) at my desk. These look like something I need. Sometimes my ankles swell up if I sit too much.
I would love to have one of those exercise desks!!! I was actually thinking about how cool it would be to have one of those the other day. I'm so sick of sitting at a desk all day.
I don't, but I should. Great advice here.
I have a small gym ball for doing knee strengthening exercises.
Nice lens!
I have been thinking about getting one of these.
I've been doing this for a couple of months now, and I love it! I've worked up to pedaling 4 hours a day. I love getting to release all my pent up energy while still getting my work done.
Great information for those of us who work on computers all day, especially at home! Blessed by Lenskeeper.
Sounds like a great way to multi-task. Get fit and get some work done as well. I could be unbearably smug after that!
I've never really thought about exercising at my desk. I've just recently got over a bout of sciatica, so used a balance disk on my chair...that's sort of exercise at my desk, right? lol
I wonder if something like The Flex Belt would be effective at work. I know these types of devices have been around forever but they are sure trumping the "clinically proven" angle.
I'm self employed so can go for a wander round my 'office' whenever I like. In summer it's great as my office includes the garden!
nice lens, please check us out too!!
Thanks for these great ideas. I usually spend a lot of time sitting down facing my computer. Now, I have some exercises that I can do while sitting down. Thanks for the useful information.
I'm going to start working a full-time job next week and I realize I need this! I'll be working 8 hours in front of a computer and my own desk. I'm not the type who gains weight but I know a lifestyle without exercise is unhealthy. Thanks for the instructions!
I'm going to start working a full-time job next week and I realize I need this! I'll be working 8 hours in front of a computer and my own desk. I'm not the type who gains weight but I know a lifestyle without exercise is unhealthy. Thanks for the instructions!
Not currently but you have given me some great choices for me to incorporate it into my days while working on Squidoo!
I went to the gym yesterday and hope to maintain this schedule regularly.
Good stuff
Great ideas to work out when you are stuck in office.
I should. Thank you for this helpful ideas.
Thanks for the tips:)
@PaulWinter: Why not try a Fitdesk to keep moving while sitting?!
Some great ways of keeping fit while sitting at the desk.
Amazing how much stuff is available for these exercises. Thanks for sharing.
Amazing how much stuff is available for these exercises. Thanks for sharing.
I never knew there was so much stuff available for "under" desk exercising. The bike idea looks terrific. Thank you.
These are great ideas. Many people are stuck at their computers and need to get some circulation going. Way to go.
Wish I'd have known these things when I was working...now I am retired and am barely exercising...OOPS! Blessed
Back to your lens to sprinkle a little Angel Blessings on it!
Where I work there is a gym in the building and I go there during my lunch hour. So I don't have a need to do that at this point. But things can change and that is a great idea. I never knew a product like those existed. Thanks for sharing!
Always great ideas to keep your body busy while you sit - I usually just take breaks to do some push-ups and such, but these are also excellent ideas! Blessed by a SquidAngel!
I don't know if i could actually exercise under my desk... sounds hard to concentrate on my work. Why not just get up and exercise? :)
Thanks for the great post. Nice
Great informative lens! These are great tips on what to do when your stuck in an office all day. I found a great website that has cheap weights if anyone wants to check it out. www.cheapweights.org you will find the cheapest online exercise equipment there.
There's some very scary research that has been done to assess the effects of what sitting down does to the body. It's not just sitting at the desk all day, it is the same when watching TV. I try to get in the habit of standing up when I am on the phone - but I keep forgetting :(
Great ideas - thank you for the wonderful suggestions.
No, but I know a lot of folks who need to be exercising at their desk, including me. This is so good and since most of us sit a a 9 - 5 JOB we need help to get some cardio in, what a great IDEA!
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