Office Chair Workouts and Weight Loss

Published on 03/03/2017

Although, there are several perks to working a 9-5 office job it still has a few drawbacks that you should keep in mind before entering the corporate world. Weight gain can for instance be one of the main problems many individuals face when working in an office. This is simply because; we spend most of our time working on our office chairs with minimal physical activity for at least 6-8 hours a day, 5 days a week.

We can however try overcoming this weight gain issue by regularly carrying out a number of desk exercises on our desk chairs. A few useful key ‘deskercise’ routines will be outlined below.

Desk chair exercise one: chair crunches

It’s time to get creative with your office furniture by carrying out a number of chair crunches on your office chair.

Here is what you have to do:

  • Position yourself toward the edge of your chair and lean back a few inches.
  • Keep this posture until the end of your workout.
  • Extend both legs out slowly but steadily and then bring them towards your chest.
  • Carry out 20 reps of these chair crunches.


Desk chair exercise two: chair squats

Squats in general might not be everybody’s favourite form of exercise but they are surely one of the most effective for one’s weight loss journey. Chair squats are just as useful.

Here is what you have to do:

  • Position yourself in front of your chair as if you were about to sit down.
  • Place your arms straight out, parallel to ground, holding your hands tightly together.
  • Gently push your hips back, bend at the knee and seat yourself down.
  • Swiftly stand back up and return to the position you were at the beginning of your chair squat workout.
  • Carry out 3 sets of 10 reps a day to witness superb fitness results.

Desk chair exercise three: chair running

Do you require a more rapid type of workout routine? Chair running will fit the bill for this.

Here is what you have to do:

  • Sit upright and position yourself firmly on the office chair stretching both legs outwards before starting your workout.
  • Rapidly, move both legs in and out, moving your arms simultaneously as though you were running on your feet.
  • Carry out this procedure for a minute, twice a day.


Sum up:

By engaging in regular office chair exercises when you get a spare few minutes at work can ensure you stay in shape. These can range from low-intensity workouts such as chair crunches to fast-paced chair running workouts.

You have to be sensible about the time and place you choose to undergo such physical activity in a professional environment. For example, if you were a receptionist, it wouldn’t be a sensible idea to start doing chair crunches on the reception chairs considering the reception area is normally one of the focal points of a business. The ideal place to carry out such workouts would be at your desk, when most of your colleagues are on their lunch break or somewhere around the office, which is more private. 


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