5 Exercise Tips To Workout In Your Office Discreetly

We spend more than 50 per cent of our waking hours in office. Finding time to exercise is a common problem that most working adults have. Yet, if you have a desk-bound job, chances are that you need the exercise much more. Desk-bound jobs minimise movement leading to increase in body weight. They also increase strain on the back, wrists, neck and eyes.

Mr Lim Hun Teck, Chief Physiotherapist, Raffles Rehabilitation Centre, shares five simple exercises you can do discreetly in the comfort of your own office to stretch, tone and even strengthen your muscles.

1) By your desk

Multitasking is not new. The next time you are reading by your desk, doing simple admin work or even speaking on your phone, you can also strengthen your calves and ankles with these simple moves discreetly.

• Stand and hold onto your chair. Rest your left foot on back of your right calf.
• Tiptoe on your right foot and hold for 20 to 30 seconds.
• Repeat three times. Switch legs and repeat.

2) Seated

Working hard on your company’s bottom line doesn’t mean you need to neglect your own. This exercise can tighten and strengthen your gluteus muscles, and relieve back pain.

• Lift one buttock up almost off the chair by squeezing your gluteus muscles.
• Hold for 10 seconds.
• Release and alternate sides.

3) Under the table

You can work your abs during a meeting or while working on your computer and no one would even notice.

• Increase the height of your chair so that your feet are off the ground. Sit up tall and hold your abdominal muscles tight.
• Lift one knee until it is slightly above your hip. Hold for 10 seconds.
• Slowly lower leg. Repeat 15 times. Change legs.

TIP: Straighten your legs if you have space under the table to give your tired legs a good stretch.

4) By the photocopier

If you are going to be by the photocopier watching copies spew out, you might as well make full use of this time with some leg toning and strengthening exercises. These leg lifts and swings use the muscles in the leg you are moving and also use the weight of your body to strengthen the leg you are standing on for support. Remember to hold onto the copy machine for balance!

• Lift one leg to the back or side, keeping it straight. Slowly lower it. Change sides.
• In the same position, bend your right knee. Swing leg forward and back for 30 seconds. Repeat with left leg.

5) With a water bottle

We all know that water is good for health. It contains zero calories, keeps you hydrated and prevents constipation. What’s more, you can now use your water bottle in the office to trim your waistline!

• Hold the water bottle at chest level.
• Twist to the right as far as you can.
• Twist back to centre.
• Twist to the left.
• Repeat 10 times.

Beyond exercise, here are some other ways to lose calories painlessly.

• Maintain good posture. It requires you to use muscles to keep your tummy tight and back straight. Do it often to build abdominal strength, alleviate lower back pain and to feel more confident.
• Breathe deeply. This simple action helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth.
• Laugh often. Laughing tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and helps you stay positive.