7 simple exercises one can do in office to lose up to 5 kgs | The Times of India (2024)

Maintaining a healthy weight can be challenging, especially with the sedentary nature of office work. However, incorporating simple exercises into your daily routine can make a significant difference in your weight loss journey. Here are a few office-friendly exercises that you can do throughout the day to help you lose up to 5 kilograms. These exercises require minimal equipment and space, making them perfect for the workplace environment.

Desk chair squats are an effective way to engage your lower body muscles and burn calories while seated at your desk. Begin by standing in front of your chair with your feet shoulder-width apart. Lower your body toward the chair as if you were going to sit down, keeping your chest lifted and knees behind your toes. Hover just above the seat for a moment, then press through your heels to return to standing. Aim for 15-20 repetitions, gradually increasing as you build strength. Desk chair squats target your quadriceps, hamstrings, and glutes, helping to tone and strengthen these muscle groups while boosting your metabolism.

If you have access to a standing desk, incorporate leg raises to engage your core muscles and improve balance. Begin by standing tall with your feet hip-width apart and your hands resting lightly on the desk for support. Lift one leg straight out in front of you, keeping it parallel to the ground, then lower it back down. Alternate legs and aim for 15-20 repetitions on each side. Standing desk leg raises target your abdominal muscles, hip flexors, and quadriceps, helping to tighten and tone your midsection while improving posture. This exercise also increases blood flow and circulation, leaving you feeling energized and focused throughout the day.

Wall push-ups are a modified version of traditional push-ups that can be done easily in the office environment. Find a sturdy wall and stand about arm's length away, placing your hands flat against the wall at shoulder height. Keeping your body in a straight line from head to heels, bend your elbows and lower your chest toward the wall, then push back to the starting position. Aim for 12-15 repetitions, focusing on maintaining proper form and engaging your chest, shoulders, and triceps. Wall push-ups are an excellent upper body exercise that helps to strengthen the muscles of the chest, shoulders, and arms while also improving posture and upper body stability.

Office chair ab twists are a dynamic exercise that targets your oblique muscles and improves core stability. Begin by sitting upright in your chair with your feet flat on the floor and your hands lightly gripping the sides of the seat. Engage your core muscles and twist your torso to the right, bringing your left elbow toward the back of the chair. Return to the center and repeat on the opposite side, twisting to the left and bringing your right elbow toward the back of the chair. Aim for 15-20 repetitions on each side, focusing on controlled movements and maintaining proper posture. Office chair ab twists help to tone and tighten your waistline while also improving spinal mobility and posture.

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Take advantage of any stairs in your office building by incorporating staircase climbing into your daily routine. Climbing stairs is an excellent cardiovascular exercise that helps to elevate your heart rate and burn calories efficiently. Whether you're heading to a meeting or taking a break, opt for the stairs instead of the elevator whenever possible. Start with a slow pace and gradually increase your speed and intensity as you build stamina. Aim for at least 10 minutes of stair climbing each day, breaking it up into shorter bouts if needed. Staircase climbing engages major muscle groups in your lower body, including your quadriceps, hamstrings, glutes, and calves, while also boosting cardiovascular fitness and calorie expenditure.

Desk chair leg circles are a simple yet effective exercise for targeting your hip muscles and improving lower body flexibility. Begin by sitting upright in your chair with your feet flat on the floor. Lift one leg slightly off the ground and extend it straight out in front of you. Keeping your leg straight, make small circles with your foot, moving clockwise for 15-20 repetitions, then counterclockwise for an additional 15-20 repetitions. Repeat on the opposite leg, alternating legs for a total of 2-3 sets. Desk chair leg circles engage your hip flexors, abductors, and adductors, helping to improve hip mobility and range of motion while also strengthening the muscles of the lower body. This exercise can help alleviate stiffness and discomfort associated with prolonged sitting while promoting better posture and overall well-being.