Work Outs for Work: Simple Exercise Routines You Can Do in the Comfort of Your Cubicle

Keeping a day job is pretty hard if you got to stay in your cubicle for solid hours facing your computer or paper works. Of course, you need to stretch once in a while to avoid being more and more uncomfortable by the minute as you while the hours away in your desk. Here are some simple exercise tips and routines that you can do in your cubicle so as not to develop any body pains from staying idle for so long.

Basic stretches

When sitting for long hours in the confines of your cubicle, of course you need to do some basic stretches just to prevent your body from being too idle. Stretch your arms, your legs, your shoulders and even your neck up until you feel all refreshed and ready to continue the rest of the day’s work.

Remember to stand!

Sitting all day is known to be not the very best thing to do when you want to feel active (and alive). Standing up isn’t technically an exercise routine but it’s pretty healthy to stand up for a good 10 minutes when you can in the middle of sitting in front of your desk all day.

Leg raises

This type of exercise routine is truly something you can do in the comfort of your cubicle without disturbing any other officemates with any possible noise that you will make. Leg raises are essential especially if what you do most of the day is just sit on your computer chair. While seated, all you need to do is straighten your legs for five seconds, lower them without touching the floor and then straighten them again. Repeat this routine for a good eight to ten minutes. After this, you can feel your legs becoming more relaxed instead of them just moving around in their own pace when you’ve been sitting down long enough.

Desk squats

Want more movement that can give you that feeling of heaving afterwards? You can do desk squats in your cubicle too! All you need to do is push your chair to side so that you’ll have space. Start off with standing with your feet together. Bend your knees to the point that your thighs are almost parallel with the ground. While you are in this bending position, straighten your arms forward. Hold this position for a good 15 seconds and then release. You can repeat this for five times and there you have it, squats in the comfort of your cubicle!

Silent seat squeeze

Here’s an exercise routine that I’m pretty sure no one else in the office would notice you’re doing it and this is literally what it means to exercise in the comfort of your cubicle and computer chair: seat squeezes. All you need to do is to simply squeeze your buttocks for a good 15 to 20 seconds and then release. Repeat this until you feel a little tired. This is one exercise routine you can do over and over again within the day!

Cubicle dips

There’s enough space in your cubicle to do this specific simple workout routine. With a desk and simple chair without wheels, sit at the very edge and place your hands on either side of your body while you grip the chair’s edge. Your feet must be planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair.

Shoulder shrugs

This specific workout routine is pretty simple and you get to do every once in a while especially when you start noticing that you haven’t had any movement for the past solid hour as you do your work. All you need to do is raise your shoulders up to your ears and hold it for 10 seconds and then relax. Repeat again and again until you feel satisfied. The next thing you know, you’ll be doing shoulder shrugs even without noticing it!

Abs squeeze

Another silent exercise similar to the seat squeezes is the abs squeeze. This is a very simple workout routine that can help you practice healthy breathing even while seating idly in front of your computer at work. All you need to do is take a deep breath and squeeze your abdominal muscles, hold this for a good 15 seconds and then exhale. Repeat this for 5 to 10 times until you feel refreshed and relaxed. Repeat this routine within the day when you can!

Wall sits

If you want something with a little more movement to challenge your cubicle workout routine, you can try wall sits to maximize the thin walls of your cubicle that divides you from your other workmates. But with this one, you need to be careful not to make too much noise or to gather too much attention from other people in the office. Keep it subtle. All you need to do is to stand against the wall and bend your knees so that you are in a sitting position but without the chair. Hold this for 30-60 seconds or until you can. Repeat this routine regularly while at work when you can!

Stapler weights

Want to lift some weights with some improvisation while still within the comfort of your workplace cubicle? Well, here’s something you’d like to try! Stapler weights! Most office issued staplers are pretty heavy and with this, you can make them your weights. You can explore different positions on how to lift these improvised dumbbells. If staplers aren’t enough for you, you can do with water bottles that are heavy enough for you.

With these simple workout routines, you’d still be your active self even while spending most of your hours at work in front of your computer and inside your cubicle. Just be sure to keep in mind these routines and you’ll be feeling better rather than just whiling your day away in that chair of yours idly.