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Don’t let your day job ruin your workout regime. There are a number of healthy and active ways to change your lifestyle, get your body moving and raise energy levels at the office.

Article
Ryann Gordon
Photos
Courtesy
Posted
June 29, 2017

Struggling to stay fit can be especially hard during the summer, when all you want to do is lay out and soak up the sun every free chance you get. And no one wants to show off a frumpy, office bod acquired from eight hours of spinning aimlessly in a swivel chair at a desk, five days a week. So, how do you do both? How does one squeeze in daily physical activity when you work 9-5 in an office?

Going to the gym straight from work isn’t always realistic, especially when it seems that everyone and their dog has designated 5 to 7 p.m. to get their workout in. And although, you can go on a run or work out at home, those who work day-to-day understand that going running may be the last thing on your list of to-dos after a long, sleepy day at the office.

There are also the people who take their lunch break to get a good hour of fitness in during the week. But for many of us, the lunch break is always booked. (Hello, hungry!)

Don’t let your day job ruin your workout regime. There are a number of healthy and active ways to change your lifestyle and keep moving from the office. Making little changes, like taking the stairs or suggesting new meeting places, can keep your weight-loss battle under control and, not to mention, keep your bod looking poolside ready all summer long.

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Wall sit challenge
Utilize your long phone calls and periodical readings for the perfect indoor workout that’ll have your legs toned in no time. Make a goal to not stand up until you’ve finished reading your files or hung up that phone call and feel a burn that’ll put your work rage to shame.

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Standing desks
Standing desks have become increasingly popular in offices across the nation. After all, long periods of sitting have been linked to various disorders, aside from obesity. Invest in a standing desk and keep as far from that swivel chair as possible. Along with keeping you active, the standing desk can help you with your concentration.

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Raise and raise again
Use those drawn-out silences while waiting on the printer or your work’s outdated Wi-Fi to work in some extra fitness. Repeatedly stand on your tip-toes for calf raises to help pass the time away; or at your desk and do leg raises that will give those abs a boost. Add an extra challenge and loop your purse around your foot for some desk-side weight training (never thought we’d hear that together).

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Skip the elevator
The elevator is the butt’s worst enemy. You don’t have to walk up 15 flights of stairs every time you forget your keys in the office, but this is one of those little changes that will benefit you and keep you feeling active anywhere, not just at work. Climbing just five flights of stairs five times per week can help burn 300 or so calories.

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Squeeze silently
No one has to know! You can get a full-on glutes or abs workout from the seat at your desk. Just keep your breath steady and tighten and release your muscles in various reps during specific (or all idle) times of the day. Repeat and squeeze.

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Do the most
Become the best employee at your office while also working on that physique. Offer to help lift or move heavy items and run errands at any given opportunity. You’ll gain points with your boss and your body.

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Desk squat
If you’ve already mastered the art of standing while at work, add in a little extra strength training that actually doubles as cardio if done right. Switch it up with lunges and backward leg raises when necessary. Just don’t act surprised when your cubicle neighbor raises their brows at your constant popping up over the half-wall.

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Make moves
Make moves toward a healthier office vibe by suggesting changes in the way your daily workplace runs. Switch up the way you approach meetings by taking it to the hall or outdoors for a walking meeting; plan a work retreat or weekly softball games; or just throw a daily dance party after lunch to get the mood back up to par after break time. Other ideas include going to a bathroom on another floor, parking further away from the front door or walking over to your co-worker’s area rather than sending an email.

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Swivel and strengthen
Swivel chairs are fun and all, but spinning in aimless circles with your feet until your eyes spin isn’t doing anything. Raise your feet off the floor and use your core to lean and spin yourself back and forth for several rounds. Just don’t forget to shout “whee” as you spin, despite the burn you’re surely feeling in your core.

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Group exercise
Team up with your whole office and exercise together during work hours. Accountability and motivation by competition helps some people get moving. You can do as short as 15 minutes or as long as an hour. Just make sure you’ve got a motivator on staff to keep up enthusiasm.