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Fitness

How to Exercise at Work

We know it's hard to fit working out into your schedule. But with some creativity and a little bit of effort, you can totally get a little workout at work. Here are five easy tips to keep your body moving throughout the day.

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1. Use a pedometer to keep track of how many steps you take. Try to get in 6,000 to 10,000 steps every day.


2. If you can, walk or bike to work. Not only is it good for you, but it's good for the environment too. If you can't do that, try taking the stairs instead of taking the elevator.

3. Set an alarm on your cell to go off every hour to remind you to get up and do something. Take a walk around the office, go visit a coworker, or just take a few deep breaths -- anything will help you feel more alert.

4. Lift your body. Put your hands on the arms of your chair and lift your body up. Repeat this as many times as you can.

5. During your lunch break, take a short 20-minute walk. While a daily short walk won't necessarily help you drop those last ten pounds, it will definitely help you maintain your weight.

If you have your own office (or you're not worried what your coworkers think), here are three great moves to make those conference calls seem worthwhile:

The Chair Squat Sit up straight in your chair and slowly proceed to a standing position. Keep your arms straight out for balance. Repeat and perform 15 to 25 repetitions.

Wall Push-Up Stand with your arms extended out toward the wall, keeping your hands approximately shoulder distance apart. Your feet should be back far enough so that when you bend your elbows to a 90° angle, your back remains in neutral alignment and your nose can touch the wall. Press back and you’ve completed one repetition of the wall push-up. To make this a little more challenging, bring your hands closer together to emphasize the work on the triceps (back of the arms).

Wall Squat With your back touching the wall, move your feet away from the wall so that the wall is supporting the weight of your back. Bend your knees so that your legs form a 90° angle. Hold as long as you can.

Now, learn how to stretch at work.

Nestpert: Celebrity fitness guru Jennifer Cohen is the author of No Gym Required: Unleash Your Inner Rockstar, which focuses on using body weight instead of the latest gadgets to maintain a fit and healthy lifestyle. Learn more at NGRFit.com.

-- The Nest Editors

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