5 Movements to Rock at Work

We were not designed to sit at a desk for long hours. The reality is that some times you can’t avoid it. Although “the man” requires a desk, that doesn’t mean you can’t be empowered to make slight changes in your day. According to an article written by the U.S. news, 86% of Americans sit while at work. That is a lot, and this article is a few years old, so I’m even more confident that percentage is higher now.

So what do we do about it? We take matters in to our own hands, and start focusing on health. Small changes can have a big impact through the day. I’ve listed to the top 5 movements you can do while at work that will get you out of that seat.

1. Dips

Ok, before you think this is too much for the work place, just think about how beneficial this could be. You may get a few strange looks, but this would be the perfect conversation starter to help some one else improve their fitness too. Simply slide your chair back a little from the desk and go max out. Do as may dips as you can, and then do one more. Then slide back in to your chair. Easy enough!

2. Squats

This one can be done more conspicuously. You can do it at your desk, or in the restroom stall. Again you can go for Max effort or time yourself for 1 minute and do as many as you can in that time.

3. Calf raises

Calf raises are a simple linear movement that you can do just standing at your desk. For calf raises I would try for 30 each leg and then set a timer to go off in another 30 minutes and do another 30 each leg.

4. Flutter Kick

This movement may require some creativity. Just think, if I’m getting weird looks, I’m doing some thing right!

5. Walk

Too easy right!? No way, this is always taken for granted. A simple walk outside or even just around the workspace will pay dividends in the end. You’ll get the blood flowing. You’ll be able to get some fresh air and vitamin D and I guarantee you’ll feel more refreshed and able to concentrate on the task if you do this for yourself.

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Pro Tip 1– If I know I will be sitting for a while and I’m talking 2+ hours, I set a timer to go off every 30-45 minutes. This timer tells me to move. It doesn’t have to be a serious sweat session, but I need to do some thing. It could be a few sun salutations, push ups, a quick walk, or literally go outside and find the sun.

Pro Tip 2– Use some kind of step calculator. Whether it is a FitBit, Jawbone, Apple Watch, or Garmin. Find some thing that works for you and helps you stay on track.

Pro Tip 3– On days I feel like I haven’t been moving enough, theres a good chance I haven’t been drinking enough water either. I just don’t “feel” like I need it, but news flash, you always do! So, when I do my movements when my timer goes off, I also chug the water like its my job!

So have fun, get creative, and inspire!

Want to read about more no sweat workouts you can do at work or home? Check out this article!