Sitting in one place for long periods of time will make your muscles stiff and inflexible, and slow your metabolism. In order to keep the blood flowing and your muscles happy, incorporate these simple stretches and exercises that you can do right in the office.
Try to get up and walk around at least once every hour. Take a stroll to the washroom or go and check out the water cooler. The extra mobility will really help you loosen up, and you can stay hydrated at the same time.
Tighten: If you want to get a good ab workout without having to get up and walk around, try a tummy twister. In your seat, suck your stomach in as hard as you can, thinking about pulling your belly button as far back as you can. Then hold, count to 10, and release. Repeat this exercise as often as you like and you should start to feel the tension in the abs!
Tone: Long periods of sitting can make your legs stiff. A great way to avoid stiffness and strengthen your legs at the same time is with seated calf raises. Simply put both feet flat on the floor under your desk and lift up onto your toes as high as you can for 3 seconds, then release. Performing this exercise for 10 reps every hour or so will give your calves more tone and prevent future cramps.
Stretch: Flexibility is also very important for optimal fitness. If you perform a few good stretches at your desk every couple of hours, you will enjoy a stronger back and neck, two areas that carry a lot of stress leading to stiffness. To stretch the back, try locking your fingers together and reach both arms up as high as you can. Hold that stretch for 10-15 seconds and then relax. Additionally, if you grab your elbow with one hand and pull in the opposite direction, this will really help to stretch out the shoulders and arms.
In order to see optimal results, try to be consistent with your efforts. Performing all of these exercises as part of your overall exercise plan is the key keeping fit while at work.