Losing weight is tough enough when you have a lot of time on your hands. But when you’re stuck in a chair all day at work, you might feel as if you have no options. It’s time to get creative and use your workplace to help you lose weight. In fact, you’re surrounded by exercise equipment: your chair, desk and walls. Use your down times, including breaks and lunch hour, to indulge in some cardio. Start bringing a healthy lunch and keep nutritious, energy-laden snacks on hand to help quell mid-morning and midday urges to indulge in any treats that may be passed around the office. Innovate and lose weight.
Step 1
Bring a good pair of walking shoes and sweat pants or shorts to work and keep them at your desk. Leave your chair the minute your lunch hour starts and change clothes in the restroom. Walk down the stairs if you work in a high-rise office building. Stretch out your hamstrings and calves, then walk at a brisk pace for 30 minutes. If you only get 30 minutes for lunch, walk for 20 minutes, then eat at your desk. Climb the stairs on the way back up to your office.
Step 2
Stand up from your chair while bringing your arms to shoulder height. Sit back down. Repeat 10 total times. Perform this mini-cardio exercise at the top of every hour. Vary the routine occasionally by rising out of your chair and instead of sitting back down, hover a couple of inches over your chair to work on your quads and glutes.
Step 3
At the bottom of every hour perform "wooden leg" exercises to tax those sedentary quadriceps muscles in your upper legs. Push back from your desk and straighten your right leg. Hold for a couple of seconds, then raise your leg even further and hold that position for 2 seconds. Lower your leg and repeat the maneuver with your left leg. Do 15 sets on each side. For added difficulty, try the same maneuver while standing on one leg.
Step 4
Use the very chair you’re stuck in to help you lose weight. Place your hands on the arms of the chair. Push down with your hands and lift your butt off the seat. In a controlled manner, lower back down until you are hovering a couple of inches above the chair. Do 15 chair lifts at least once a day.
Tips and Warnings
- Stand when you speak on the phone. Use that time to march in place, perform squats or stand on one leg. Use your ingenuity at work to create opportunities to exercise whenever you can.
Things You'll Need
- Walking shoes
- Sweat pants or shorts
