Category Archives: Office workouts

Office workouts are great exercises you can do when at work.

DYI pull-up bar

How to make a pull-up bar for the office in just 3 minutes

Workout gear don’t have to cost a fortune and a bit of imagination will get you far. This is a really simple pull-up bar we made for the office in just 3 minutes.

We used a piece of plastic pipe we found laying around and taped it to a metal beam, which normally supports a sliding door. We used duct tape and made sure it was properly secured on both sides of the pipe. Done!

Now almost the entire office is using the pull-up bar, and just like that several people got a lot more active during office hours. We also have a little competition going with the goal of accumulating as many pull-ups possible by august 31st.

DYI pull-up bar

How to make a pull-up bar for the office in 3 just minutes.

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Walking meetings – walk 30miles a week while still at the office.

obama exercise

Obama and Hamid Karzai on a walking chat outside the white house on Jan.11 2013

Walking meetings – walk 30miles a week while still at the office.

People spend an average of 9.3 hours every day on their butt. It’s actually possible to trace 6% of all heart disease and 7% of all type 2 diabetes to inactivity. Now if you work in an office and attend lots of meetings, Nilofer Merchant have a simple solution for you.

In this thee minute TED talk Nilofer Merchant explains about the benefits of doing walking meetings.

The idea is simple; If you have a one-on-one meeting your should make it into a walking meeting. Drop that boring conference room and get out there and move your ass.

For Nilofer this was a real lifechanger and she now does walking meetings for about 20-30 miles a week.
Check out the video below


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Leg Extensions – Quads exercise at work

Leg Extensions – Quads exercise at work

quadriceps workout at work

Nel is exercising his quads at his desk at work.

Keeping fit while at work can be a challenge. You are stuck behind a desk and there’s a ton of work which needs to get done. But do not despair, there are plenty of good exercises well suited for your office space and this is just one of them. Leg extensions are great because they are easy to do and you don’t even have to take your focus away from the computer screen and still work your quads. The leg extension is an isometric exercise (static). This means that your joints or muscle length doesn’t change during the exercise.

How
Sit up straight and tense your abs. Lift one of your legs straight out to hip level and keep the foot pointing slightly upwards. Tense your quad (thigh) and maintain the tension for a desired period of time before relaxing and lowering your leg. Repeat for the desired number of repetitions and then switch to the other side. You can start with about 10 seconds for each rep, but feel free to do as short/long as you feel like.

Alternative
An alternative version is to perform the leg extension as a dynamic/isotonic exercise. When your leg is extended, slowly move it up and down while keeping the muscle tensed. Repeat for the desired number of repetitions and then switch to the other side.

Check out more office workouts here.

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