Stay fit while working in an office with these easy office exercises

Office sit-ups

Working out in the office doesn’t lower productivity

Some women squeeze in an exercise by using active workstations, which enable them to move more during the workday. But you may wonder: will this type of multitasking make you less productive on the job?

A study in the May issue of Medicine & Science in Sports & Exercise says it doesn't appear to. The study authors tested the cognitive performance of 58 workers — 32 young and 26 middle-aged — who were asked to walk for 50 minutes at a time on an active workstation treadmill. The study authors concluded that walking didn't hinder the workers' ability to effectively complete mental tasks, aside from a slight dip in planning skills during the workout. And they were able to log an average of 4,500 more steps per day during their sessions.

The findings are good news if you are interested in sneaking in a little more exercise at the office. And research has shown that you should; less sitting is definitely better for your health. A 2015 study published in Annals of Internal Medicine found that on average, people spend more than half of their waking hours sitting down. Prolonged sitting raises your risk of chronic diseases — including cardiovascular disease, diabetes, and cancer — as well as premature death.

So, stuck at your desk feeling uncomfy and achy? Have a go at our simple exercises - you don’t even need to leave your desk.

Shoulder circles

Help prevent rounded shoulders and relieve tension with some chest-opening shoulder circles.

While seated, rotate your shoulders backward and down, trying to make the biggest circles you can. And breathe. Lovely.
Leg extensions

Great for strengthening the muscles at the front of the thighs (which will come in pretty handy during active labor).

Office sit-ups

Good for toning legs and waking up your glutes (bum, that is). Word of warning: If your chair has wheels, make sure you wedge it - you don’t want it rolling away!

Pelvic tilt

Work your pelvic floor and tummy muscles (which will support your growing baby) and help prevent back and pelvic pain.

Pelvic floor exercises

No-one will know you’re doing these toning exercises and - trust us - it’s worth every little squeeze. Your bladder will thank you!

Try and perform each repetition with the same speed and strength as the first.

A 30-minute brisk walk during your lunch hour will give your heart a workout, release feel-good endorphins, and help you stay fit and strong as your baby. Try swapping your office chair for an exercise ball. Sitting on a ball exercises your core muscles, encouraging better posture, and helping to take the strain of carrying a baby.
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