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  • Counter :
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  • Date :
  • 1/30/2010

10 Office Exercises to Combat Stress and Weight Gain

office-bicep curls

While working a desk job, it can be easy to gain weight. After all, your cubicle holds everything you need to keep you sitting still. If it is hard for you to get away from the desk, here are some fun, easy exercises you can do in your office.

1. Bicep Curls

A water bottle makes an excellent substitute for a dumbbell. Sitting tall with your abs pulled in, hold the water bottle in your right hand and with a curling motion, and bring the bottle towards your shoulder. Repeat 15 times and move to the other side.

2. Shadow Boxing

If you have enough space in your own office, walk around the make-believe boxing ring. A minute or two of sparring can pack a powerful punch by getting your heart rate up.

3. Throw Your Hands in the Air

You may see people ‘raising the roof’ at sporting events, but doing it at your desk can give you a boost. You can use this move while standing or seated at your desk. For 30 seconds, pump both arms over your head. Take a break and repeat three to five times.

4. Leg Extensions

While seated, begin by holding in your abdominal muscles and sitting tall. Extend your left leg until it is level with your hip. Hold in place for two seconds and lower your leg, being careful not to let your foot simply fall to the floor. Repeat 15 times and then move to the right side.

5. Lift Yourself Up

Place both hands on the arms of your chair and slowly lift your bottom off the chair. Lower yourself back down, but not all the way. Hold yourself just above the seat for a few seconds. Repeat 15 times for a good workout of your shoulders and chest.

6. Release Some Tensio

office-leg extensions

According to WebMD, doing a bit of yoga can help relieve tension.

 Begin seated and facing forward. Turn your head to the left while turning your torso to the right. Keep this position for a few seconds, then repeat 15 times, alternating sides.

7. A Little Bit of Hang Time

You will need your chair and desk for this exercise which can stretch your back and work your arms. Hanging on to your desk, push your chair back slowly. Stop when you are head is between your arms and you are looking at the floor. Pull yourself back in slowly and repeat 15 times.

8. Twist Away Your Waistline

Begin by sitting at your desk, keeping your knees and hips forward. While holding a water bottle at chest level, twist to the right as far as you can without straining. You should feel your abdominal muscles contract. Twist back to the center. Repeat the entire exercise 10 times.

9. Dips Minus the Chips

While seated, place your hands on your chair and next to your hips. Place your hips in front of chair and lower your body until your elbows are bent at a 90-degree angle. Push yourself back up and repeat 15 times. A stable chair is important, so be extremely careful if your chair has wheels.

10. Kick Butt

Nothing can jump start your day like a swift kick in the rear. Stand with one leg straight and using the other leg, try to bring your heel to your buttocks. Do this exercise 15 times on each leg.


As with any exercise, do not push yourself too far since improper form can lead to injury. By taking just a few minutes each day, you can alleviate stress and make your body happy.

by Tisa Silver


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