Having a desk job is no excuse for a lack of exercise. In fact, an assortment of small movements can help you burn calories and become more fit within the confines of the office. Some can be done at your desk while others may require you to explore other parts of the building, but they will help you get more exercise than just sitting at your desk for eight hours.
At Your Desk
Everything you do burns calories, even sitting at a keyboard and typing all day. Expending more energy at or near your desk can go a long way over time. For instance, try standing at your desk for a few minutes every hour. It burns more calories and works muscles that are dormant while you're sitting, such as your leg muscles. When taking a phone call, get up and pace a few steps while talking. While sitting at your desk, try tapping your toes, bouncing your knees or stretching your neck from side to side. Any movement is good movement, especially if your job keeps you chained to a desk all day.
Around the Office
If you work in a multilevel building, take the stairs instead of the elevator when you have business to tend to on a different floor. When the creative juices have stopped flowing and your work flow is at a standstill, head for a quick walk through the halls or to the water cooler for a drink. Not only will you get your heart pumping and muscles working, the increased blood flow may jump-start your brain for the home stretch. Even lending a hand can help work small bits of exercise into your day. When the janitor comes around to collect the trash in your office, help out by getting up and emptying your trash can for him. It's likely he won't mind.
Lunchtime
After grabbing a quick bite at your desk or in the break room, grab a coworker or two and head out on a walk around the building; it's your time, after all. If you're going to lunch at the mall or a standalone restaurant, park the car at the parking lot's far reaches instead of finding the closest spot to the building. The extra walking distance sneaks a little exercise into your desk-centered workday and is likely to decrease your appetite at the same time.
Away From the Office
Of course, you could always head for the gym after work for a traditional 30-minute exercise session on the treadmill or stair master. After all, with a desk job, you're only at your desk for eight hours a day. You can even sneak a little exercise into your day while at home by engaging in a host of household chores, such as vacuuming, washing dishes by hand, dusting, sweeping and washing clothes. While nobody likes to do these chores, they are a necessity and do work some key parts of your body, such as your legs, arms and back.
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