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How to Exercise at Work: 6 Exercises to Keep You Fit

Updated on January 18, 2008

Don't Sit, Get Fit!

Humans were made to move. But still, millions of us with office jobs sit. All day. Here are some suggestions on how to burn some calories on the job:

1. Doin' the Butt

Butt clenches are something that can be done with ease while sitting at your desk. (In fact, this reporter is doing them as she's typing this very sentence.) Just tighten your buttocks, hold and then, ahhhh, relax. Repeat this 15 times.

2. Six Pack

You can also do a similar exercise to #1 to work that six-pack. (Or work that six-pack, off!) For ab squeezes, just tighten your tummy muscles instead, hold and release 15 times.

3. Another One for the Abs

Before you indulge in this one, be sure your chair will not slide around. You wouldn't want to have to report an injury to the safety officer. First, stretch your arms out above your head, palms facing in toward each other, and lift your torso up out of your hips. Then, keeping your back long, bend from the hips forward to place your hands on the floor. Reverse movement and come back up to sitting. Repeat the exercise five to seven times.

4. Push-ups, Upright

Stand facing a wall, with your feet apart and about a foot from the wall. Rest your palms on the wall at shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall, just as if you were doing a traditional push-up. Push yourself back to starting position. The farther from the wall you stand the greater the effort needed to push back. You can also do this resting your palms on your desk.

5. Pick Some Apples

This is a stretch relieves that can relieve tension in your arms, sides and waist. Just stretch your arms up, one at a time, as high as you can-like were picking an apple from a tree. Repeat 10 times, alternating sides.

6. The Sort-of Squat

While standing, rest your back against a wall. Then, bend your knees and slide down a few inches. Hold for a count of five. Squeeze your buttocks to stand up. Try this when you are taking phone calls on your Blue Tooth.

Other Tips:

· Take the stairs, if possible.

· Park in the furthest parking spot to get more steps in.

· Visit a coworker for a quick exchange rather than call or email.

· Get up and stretch every so often.

· Get energy flowing by taking a few deep breaths


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