Many would say that getting the right amount of exercise at the office is virtually impossible. But we beg to disagree. Even when you have to spend each day sitting at your desk, you can still get in some much-needed workouts that can benefit your mind and body in many ways. Here, then, is how you can easily exercise your legs, shoulders, and arms in the office and at your desk.

Calf exercises whilst printing  

Let’s say you were just asked by your supervisor to print a 150-page presentation. Whilst this isn’t a chore anyone would welcome, it’s something that needs to be done. So better just do it with a simple exercise in mind. Whilst waiting for the printing, do some calf exercises. Stand up and make sure your feet are spread apart to about the width of your shoulders. Then press your toes up and pause for a few seconds and then lower your toes back down. Repeat the process about 15 times or until you are done with your printing.

Easy desk squeeze

Here’s an exercise which no one in your office need know about: the desk squeeze. Simply sit down on your chair and try squeezing your buttocks for about five to ten seconds, then release. Do the process for a few minutes or until you get tired. Your glutes will thank you for it.

Raise your leg!

When you are sitting in your chair, try to straighten your leg and hold it in the same place for approximately five seconds. Then slowly lower your leg to the ground but don’t let it touch the floor. Repeat the process 15 to 20 times, or until you feel tired. Do the same for the other leg.

The curl with the stapler

If you have a heavy-duty stapler at work, use it as a dumbbell and do some curls. Hold the stapler in your hand (make sure your palm faces upwards) and bend your elbow. Start curling your arm towards your chest just as you would do with a standard curl for exercising the biceps. Pause for a few seconds then lower the object back down. If you don’t have a heavy-duty stapler, you can make use of a full water bottle or a small but heavy book.

Pump those fists

If you’ve ever seen the film Rocky, you know what we’re talking about. When at your desk, simply raise your fist into the air like a boxing champion and do this for about one minute. It’s a great exercise for your arms and biceps.

When you feel like you need a break, you can always stop for a while and chat with someone or play some online bingo. Desk exercises aren’t heavy work, but they are guaranteed to be effective!