Exercise For The Office

If you work in an office, chances are you'll be sat at your day for a large amount of your 9-5. It can be hard get in your exercise when you're busy, but how about fitting some desk exercises into your daily routine? You'll never have to use the "to busy to exercise" excuse again! Exercising throughout the day can help boost your productivity, and help reduce any aches and pains you may get throughout the day.

1. Stretch! Make sure you stretch out your legs (under your desk if necessary) and your arms up and to the side regularly, to ensure proper blood flow to your limbs. Stretch your neck by touching your ear to your shoulder, holding, and then repeating on the other side. Also try a chest opener, by stretch your arms backwards. This will help prevent back pain.
2. To work your core and arms, sit in your chair with your legs crossed and your feet on the seat. Place your hands on the armrests, such in your belly and raise yourself a few inches above the seat using your core, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat 5 times.
3. For lower-body strength, sit in your chair, and extend one leg out straight in front of you. Hold for 2 seconds. Then raise it up as high as you can, and hold for 2 seconds. Repeat with each leg 15 times.
4. Speedily tap your toes on the floor under your desk. Do this for 15 seconds, rest for 15, and repeat 5 times.
5. This is an easy one - take the stairs rather than the lift!
6. If you're feeling brave, jog in place!
7. Take a stroll when you want a break. Make a point of going to the kitchen, to catching up with a colleague, to get you out your chair and moving around!
8. Simply standing instead of sitting will increase the amount of calories you're burning, so why not try out standing meetings, or if you can, have a standing desk?
9. While waiting at the printer (or copier), do calf raises to get your legs working. Raise up onto your toes, pause, and then lower slowly back done. Repeat for 3 sets of 12-15 reps, or until the printer is done!
10. This is a sneaky one, and you can do it whenever you wish. To tone your glutes, squeeze your buttocks, hold for 5-10 seconds, then release. Keep going until you're fatigued! 

Top tip!
Sitting in your chair correctly is as important as moving and getting exercise. Make sure your chair provides enough support for your body. Adjust the height so you are in a 90-90-90 position. Your feet should be flat on the floor on a foot rest, and your knees and hips should be bent at a 90 degree angle. Keep your lower spine flat against the back of the chair so you maintain proper curvature. This will help keep the rest of your back and neck upright so you do not hunch forward, which can help prevent spasms in the back and neck which lead to headaches.

Do you exercise in your office? Have any tips? Let us know @office_fruit!