Busy Season Daily Workplace Exercises

Day 37: The Quadriceps Stretch

The Quadriceps Stretch is a great way to reduce the tension and improve the flexibility in the front of the thigh. With this exercise, you will notice an immediate decrease in your overall tension level.

Day 36: Ab, chair knee tucks

Here's a new exercise from fitness guru Cindy Whitmarsh. In this exercise, you not only can work on sculpting your abs, but you can wake up your body!

Day 34: Office aerobics

The WebMD Web site suggests that just because you’re stuck in an office, that doesn’t mean you can’t get up from your desk and get your heart beating. Here are five minutes’ worth of quick and easy ideas for little aerobics exercises you can work into your daily late-afternoon pick-me-up. (If you’re wearing high heels, you’ll probably want to slip them off before you start jumping and running in your office!).

Day 33: Stair Climbers

Stair Climbers provide cardiovascular conditioning, such as normalized blood pressure, better circulation, and decreased serum cholesterol, increased metabolism to help maintain a healthy body weight, improved leg and hip strength, and improved mental functioning, including better concentration, improved mood, decreased stress, and more restful sleep.

Day 32: Pushups on desk

Today's exercise, sent to us from fitness professional Cindy Whitmarsh, is great to break up tension in your neck and build strength in your upper body.

Day 31: This-work-is-a-pain-in-the-abs stretch

Strengthen your abs while sitting right at your desk! What could be more fun that that? Both of these exercises can be done at your desk and should only require a total of about two minutes.

Day 30: Magic Carpet Ride and Wooden Leg

Today we are poking around the Web for some quick exercises to add to our library. MSNBC.com published an article today on exercises you can do at your desk, and here are two suggestions.

Day 29: Breathing exercises

Today we're going to delve into some deep breathing exercises instead of the usual muscle stretch and pull. Deep breathing can relax you, take away stress, clear your mind, help with your digestion, energize you, help relieve headaches, and just make you feel a little bit better about everything.

Day 28: Overhead press

The overhead press is used to improve strength in triceps and shoulders. This exercise works best when done with weights. If you have never done this exercise before, your arms may feel fairly wobbly and uncoordinated. This is normal and will go away if you continue doing this exercise for a couple of weeks.

Day 26: Wrist stretches can prevent injury

If you have concerns about straining your wrists, getting carpal tunnel syndrome, or facing other nasty wrist issues due to keeping your hands glued to a keyboard all day, you'll appreciate learning that there are some exercises you can do that help prevent all of these issues.

Day 25: Hamstring stretch

A study in the Journal of Strength and Conditioning Research found that just one 30-second stretch three times a week can significantly lengthen hamstrings, an important finding for desk workers whose legs are bent for most of the day, leaving hamstrings in a shortened position.

Day 24: Windshield wipers - arm stretch

Today's exercise strengthens your arms and also can be used as part of a warm-up routine for other exercises. You can do this exercise while sitting upright in your desk chair.

Day 23: Cobra stretch

Traditionally a yoga exercise done on the floor, this Cobra Stretch has been adapted for the office. The exercise is designed to improve the flexibility of the abdominal and psoas muscles as well as increase mobility in the low back.

Day 22: Chair triceps dips

Today's office fitness exercise is designed to strengthen the triceps muscle in your upper arms. This exercise was contributed by fitness expert Cindy Whitmarsh, an author, television personality, studio instructor, and nutrition and fitness consultant to athletes.

Day 21: Neck resistance

Today's quick office exercise is designed to increase the strength of your neck muscles. According to Livestrong.com, stretches that utilize resistance provide stress relief, mobility, and range-of-motion.

Day 20: Waist stretches

If you do these stretches directly to the side without allowing your body to lean forward, you will feel a nice stretch in your side and waist.

Day 19: Invisible chair: Ab, back, and thigh toner

According to author Shirley Archer in "Fitness 9 to 5", "Spending a few extra minutes each day in your invisible chair tones up your abs, back, and thighs. Building more muscle mass boosts your metabolism for more calorie burn even while you sleep!"

Day 18: The Lunge

This is a great exercise to improve the flexibility in the quadriceps and glute muscles as well as to improve your overall coordination and sense of balance.

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