Originally published on spacecoastdaily.com.
Working can be a drag, especially for those who work behind a desk in an office setting. This isn’t to say the jobs are boring, but that they can affect people’s physical health, licensed trainer Eugenio Pallisco says.
But, there are plenty of ways that you can work exercise and physical activity into your work day. Here are some ways in which you can do so.
Move Around
It can be easy to lose track of time when you sit behind a desk all day. Turn around, and the next thing you know, you’ve been sitting for four hours without a break.
Getting up and moving around can do wonders for your physical health. Even if you set an alarm to get up and walk around the office once an hour, your body will thank you.
Moving around can include anything from strolling around the office or building to getting outside and walking a few blocks for coffee.
Swap Out Your Chai
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You can exercise while you work if you swap out your chair. Instead of sitting in your office chair, try out a stability ball for periods of the day.
Sitting on one of these balls will help you strengthen your abdominal muscles. As your body works to maintain balance on the ball, your abdominal muscles will contract, which will help strengthen your core.
It may take some adjustment to get used to sitting on the ball while you work, but it’ll become more natural over time.
Be Active While You Si
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Just because you’re sitting doesn’t mean you can’t be working out. There are exercises you can do right from the comfort of your chair.
You can tighten the abs and hold them for 30 seconds as you work. You can do the same thing with your glutes by squeezing them together and then holding them for 30 seconds.
A hand gripper is a small exercise tool that you can purchase and use with one arm while you work with the other or take phone calls. This will help build strength in your hands and forearms — two body parts that are often overworked by typing.
Use the Office Furnitur
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Who needs gym equipment when you have all that office furniture? Eugenio Pallisco suggests taking a break each day to get a workout in from your office.
You can use your desk to complete standing pushups, planks, and donkey kicks. You can use your chair or a couch to complete tricep dips.
In addition, you can complete plenty of exercises with just some floor space. These include lunges, squats, deadlifts, step-ups, wall sits, jumping jacks, oblique twists, and sit-ups.
By combining a few of the above suggestions, you can get in a full workout every day while you work.
About Eugenio Pallisco
Fitness expert and licensed trainer Eugenio Pallisco works in Dallas, Texas. Since he began working with motivational fitness mentors in high school, Eugenio has devoted a significant amount of time to sculpting and molding his training philosophy, which is centered on improving others. Before starting his private training firm in the fitness industry, he gained more expertise by working one-on-one with gym patrons after beginning as a group fitness teacher.r.