Exercises and stretches you can do while at the office

November 3, 4:54 PMDetroit Diet and Exercise ExaminerScott Christ

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Here are some great office exercises and exercises you can do in your free time at work!

Walking:
Any walking you can do at the office is beneficial. It gets the blood flowing, burns calories, and re-energizes you. Start by parking further away…the extra walking adds up. Take a break every half hour to an hour and do a few laps around the office.

Squat:
Stand up, feet shoulder width apart and knees slightly bent. Lower your body down, using your legs to support your weight and keeping your lower back arched. Repeat as many times as possible.

Pectoral squeeze:
Hold arms out in front of you with palms facing each other. Squeeze your palms together as hard as possible, focusing on squeezing your chest muscles. Perform the exercise for as long as possible.

Pectoral stretch:
Place hands behind head. Pull shoulder blades together and back and hold for 15 seconds (stretches your chest and shoulders).

Sitting bend:
Sit in a chair, feet flat on the floor, knees about 12 inches apart, hands at sides. Bend over as far as comfortable, hands reaching toward or touching the floor. Hold for 15 seconds and then slowly pull your body back up into a sitting position while tightening your abdominal muscles (stretches your lower back and abs).

Wrist hyperextension:
Gently bend the right hand fingertips backward using the left palm. Hold for 15 seconds (stretches your lower arms).

Bear hug:
Bring arms across chest, trying to touch as far around the back as possible (like you’re giving yourself a hug). Hold for 15 seconds (stretches your shoulders and chest).

Head tilt:
Slowly bend head to the right as far as possible, then to the left, then forward to the back, holding each stretch for 15 seconds (stretches your neck muscles).

Vertical stretches:
Stand up, raise up on your tip toes, then extend the arms overhead. Reach as high as possible for 15 seconds (works shoulders, arms, lower legs).


For more information, check out The Healthy Eating Guide's free exercise plans page