Sitting for 8 or more hours a day can wreak havoc on your body and your mind. You leave the office after a long day exhausted. Going to the gym after a long day is the last thing you want to do. So you get in your vehicle to sit for another hour (or more) in NOVA traffic. It’s an endless cycle.

How to Stay Fit at Your Office Job

  • If it’s an option, opt for an adjustable desk. These desks allow you to sit when needed, but they will also lift to your desired height so you can get that much-needed leg stretch.
  • Take frequent breaks to get up and walk around (make sure your boss doesn’t think you’re slacking off).
  • Avoid the “Coffee Trap”. Caffeine may make you feel better temporarily, but it’ll leave you tired and twitchy once it wears off.
  • Desk exercises are great for refreshing your body and mind. I’ve given you some to start with at the end of this article.
  • Use your lunch break to go outside and take a walk. Take your lunch with you and enjoy a break from the fluorescent lights and machine noise.
  • Look into joining a fitness center. There are many options available outside of what traditional local gyms offer. Look for one that offers adult sports leagues, like an adult basketball league or an indoor soccer league. It’s a lot easier to exercise when it doesn’t feel like exercise. Get out there and have some fun. Don’t forget to check out the adult sports leagues available at The nZone.

Exercises You Can Do at Your Desk

Like I mentioned above, there are several exercises you can do discreetly at your desk. These exercises will help you keep your joints mobile, and decreasing the stiffness and other issues that come with sitting still all day.

  • Wrist circles – Stretch the fingers as wide as you can. Then, in a clockwise motion, roll your wrists. Continue for 30 seconds, then switch directions.
  • Finger push-ups – Place finger tips on desk and slowly lower and lift.
  • Shoulder/elbow circles.
  • Knee extensions – Bring 1 knee up, and extend the knee pressing your foot to the front of the room. Flex the foot for optimal results. Repeat with other side.
  • Ankle circles – Stretch the toes as wide as you can. Then in a clockwise motion, roll your ankles. Continue for 30 seconds, then switch directions.
  • Tip toes – Up and down slowly, at least 30 seconds. These can be done together or one foot at a time. Best if you can do standing, but sitting will work as well.
  • While sitting in your chair – Keep hips planted firmly in seat, then shift the torso to the right and hold for at least 30 seconds. Repeat with left side.

With a few simple adjustments to your daily routine, you will find that staying fit and mobile in your office job isn’t as hard as you once thought.