People who work every day in the office tend to bypass exercising, thinking it would consume too much time. This should not be an excuse!
Sitting idly on a chair for eight or so hours does not benefit your body as it slows down your blood flow and metabolism. Good Housekeeping creates a quick workout that can be done inside the office with no need to change clothes or take a shower. All you need is a pair of comfortable shoes that provide arch support and do not forget to stretch.
Walk and climb stairs for 20 minutes – Get up and walk the halls at work at a moderate pace for 15 continuous minutes a day. This activity gets you burn about 60 calories. For an advanced workout, take the stairs for five minutes to build strength and add some aerobic activity.
Windmill stretch for one minute – Stand with your feet hip-width apart and your arms stretch out to your sides. Bend at the waist and twist your torso until your right hand touches your left foot. Return to the original position and bend again so your left hand touches your right foot, then come back to original position. Make sure you do not rush this exercise and reach only as far as you can without discomfort.
Wall push-ups for two minutes – Stand in front of a wall with your feet shoulder-width apart, with your toes about two feet from the wall and facing front. Place your palms flat against the wall, making sure your hands are shoulder-width apart and at shoulder height. While keeping your feet still and your back straight, bend at the elbows as you lean toward the wall. Count to three as you bend your elbows and three more as your push away from the wall. Repeat the process.
Chair squats for two minutes – Stand with your back facing a sturdy, stationary chair, while the feet are about should-width apart and heels about one foot away from the chair. Raise your arms straight out in front of you until it is parallel to the floor. Then bend your knees and hips until your buttocks touch the chair, keeping your arms parallel. Stay in the seated position for three counts and stand back up with your arms still raised. Repeat the process. Remember to keep a 90-degree angle with your legs as you bend to a seated position. For an advanced workout, try the exercise without the chair.
Source: Good Housekeeping