What Kinds Of Exercises Can You Do If You Are Stuck At A Desk All Day?

Having a busy desk job and working long hours in an office might seem like a recipe for getting out of shape. However, you can fight the flab by integrating short bursts of activity into your daily working life. To do this, you don't need any special training or expertise -- the only requirement is a willingness to rethink your routines. With a little inventiveness, you can enjoy the benefits of a healthier lifestyle.

Leave Car Home

You can fit in a substantial amount of daily exercise by leaving the car at home, and walking or cycling to and from work instead. If you take the subway or bus, get off one stop earlier and walk the rest of the way. Should you do this, remember to add another half an hour or so to your commute. Make the excursion pleasurable by taking a scenic route, or one that takes you past a favorite cafe.

Don't be Pinned

Accomplish as much work as possible on your feet. If there's a high table in your office, use it when you're going through paperwork. See colleagues in person, rather than calling them up on the phone, and stand during discussions. Use the stairs rather than the elevator. During your lunch break, go for a brisk walk outside.

Adapt Workspace

If you don't mind a few quizzical looks from colleagues, sit on a fitness ball rather than a conventional office chair. This will improve your core strength, the muscles which support your spine and pelvis. Keep a moderately sized hand weight in a drawer of your desk, so you can do arm curls during those long conference calls -- but nothing so strenuous that it will distract you from your work.

Kegel Exercises

You can work on your core strength through Kegel exercises. These strengthen the pelvis floor muscles, and are of particular use to aging men and to women who've given birth. The pelvic floor muscles are the ones that control the flow of urine. Having first emptied your bladder, tighten the muscles for a count of ten, then relax them for another count of ten. Repeat ten times, and perform the whole exercise three times a day. This is something you can do while sitting at your desk, but always empty your bladder first. If, after carrying out some Kegel exercises, you experience urine seepage, immediately consult your doctor.

Make it Fun

You're more likely to persist in getting fit if you're enjoying yourself. Vary your regime so it doesn't become stale. Draw in colleagues and compete with them in achievable short-term goals. Whenever work allows, supplement your workplace activities with visits to the gym, the swimming pool, the squash court and so on.