Work(out) Hard For Your Money

You’re about to log another long night at the office, which means your gym plans have disappeared quicker than that morning’s surprise bagels from your boss. How are you supposed to stick to a routine when things like paychecks get in the way?

We feel you.

It can be so hard to balance work and working out, even when we have the best intentions. But what if we told you there were ways you could work out while at work?

It’s true! While you may not be able to put in an hour of straight cardio you can still burn some extra calories, and maybe even blow off a little steam!

Push It, Push It Real Good

Technically there is nothing stopping you from dropping to the office floor and doing good ol’ floor push-ups, but we have found that wall push-ups  tend to be a little more wardrobe friendly…and less conspicuous.

What to do:

• Stand an arm's distance from a wall with your feet under your hips
• Place your palms flat on the wall shoulder-distance apart and at shoulder height
• Bend your elbows and bring your chest toward the wall, like you would a regular push-up
• Make sure your elbows are pointing down, not out
• Press back to your starting position

Try and do three sets of 15 as often as you can. Maybe you do a set every hour, or every time you get up to refill your coffee. Before you know, you’ve worked your chest, shoulders, back and core all throughout the day!

Be A Stair Master

Who needs the revolving steps at the gym when there are actual stairs begging to be taken? Whether coming to work in the morning or back from lunch, skip the elevator and give those stairs some love. You can even just take a quick flight or two to help stretch your legs out after a long sitting stint. Take them two at a time if you really want to feel the burn! Or mix things up by going sideways, or even backwards…just watch where you’re going!

Yes, Just Sit There

When you have no choice but to keep your fingers glued to the keyboard, let your core do some work too! We’ve tried replacing our regular chairs with the popular fitness balls (also known as therapy ball chairs, yoga ball chairs, stability balls, Pilates balls for offices, gym balls and ergo ball chairs) and not only did our posture improve, but we found that our core also got some love. Without our trusty backrest we had to engage our core more to keep from slouching or tipping over. Ooh, and our butt didn’t hurt after longer sitting stints.  

One thing to note is these types of ball chairs come in many forms (and prices) so it may take some searching to find one that works for you.

Dip Baby, Dip

If your triceps feel left out after all the wall push-ups, we have a workout for them too! All you need is a sturdy desk or chair!

What to do:

• Sit at edge of your desk or chair and place hands on either side of the body; grip the desk/chair
• Place your feet firmly on the floor a couple steps away from the desk/chair
• Lift your body by straightening your arms
• Bend your arms to form a 90-degree angle, pause, then re-straighten while keeping the body raised above the desk/chair

Do 10 reps

Wash. Raise. Repeat.

Even when we feel chained to our seat we still have to get up to “relieve ourselves”. Take this time to get a little legwork in! Do 20 calf raises while washing your hands. Not only will you help ward off flu-season germs, you’ll give your calves a much-needed stretch!

These are just a few ways you can sneak in some exercises while at work. We know they may not be as ideal as your favorite Zumba class or strength-training session, but we hope they give you a way to keep up with your healthy habits.

What are the wackiest ways you’ve exercised at work? We’d love to hear about it in the comments below!