Fitness On the Go: Exercise at the Office

How to work out while sitting on your butt all day (it's possible)!


When you are balancing family, friends, work, and fitness, you might find that something has got to give. Unfortunately, usually that something is exercise.  On top of that, most of us work office jobs and find ourselves sitting for 8+ hours a day.  Sedentary lifestyles, also known as sitting disease, have been shown to be very detrimental to our health.  Studies have also shown that each hour of TV watching is associated with an 18% increase in risk of heart disease.

It’s great to be educated on how being sedentary can be harmful, but what are you supposed to do when your work requires a lot of office work? You can’t quit your job and just start exercising all the time! Unless you can, in which case we say go for it! However, the majority of us need to work to sustain our lifestyle and support our loved ones.  Unfortunately, in modern times, that means a lot of sitting and staring at a computer screen (which can lead to other health issues, but that’s for another day).

For those of you that need your job to survive, we’ve got some in-office solutions to help you stay healthy.  These moves will help you keep your muscles engaged while you are sitting, which will tone your body, help with posture, and keep extra pounds at bay.


1) Get out of the car at every pit stop, even if you don’t need to pee! Get out and walk around and soak up the sun.  Try to take breaks at least ever 2 hours, to keep your metabolism elevated and your legs from stiffening up.  When you do stop, try to park far away from the restaurant/gas station/bathroom.

2) Drink lots of water.  Not only will this keep you nice and hydrated, but you will also have to make more trips to the washroom! More pee breaks = more walking = more calories burnt!


1) The constant flex.  This one is my personal favourites, because it is so easy to do without anyone noticing.  I’ve actually made this one a part of my everyday life, so that I’m flexing almost all the time and don’t even realize it now.  I’ve noticed a serious difference in my abs since I started the constant flex.  So basically, this is just sitting in the car with your abs engaged in flex position.  It helps you improve your posture and tighten your abdominal region, with very little effort.  It will feel a little unnatural at first, but after a couple days it will become second nature! Try flexing for 30s at a time, and then building your way up.

2) A variation of this exercise it to flex each section of your abdominals separately, and rotate them in a circle.  I like to flex the lower abs, then the right side of my abs, then the upper abdomen, then the left side.  Repeat as many times as you like, and try to hold each section for 20 seconds at a time.  This one requires a bit more attention then just straight flexing, but it is more effective as a targeted exercise.


1) Squats.  No, not in the car.  Something I like to do (and I know this might not be for everyone), is do 25 squats whenever I go to the washroom.  This will (of course) depend on the condition of the washroom.  If you are not shy, then just get out of the car and do them in the parking lot! Heck, throw in some lunges too, if you are so inclined.

2) Wall sits.  What, no wall? No problem.  Press your back against the back of your seat, keep your knees at a 90 degree angle, and raise your butt off the chair.  Hover and hold for 1 minute.  You should really feel this in your thighs!

3) Isometric butt squeezes.  This one can be done very subtly while sitting in the car. Simply squeeze your butt cheeks together and hold for about 30 seconds.  This will also probably help your posture, and can be done at the same time you are squeezing your abs, for a more intense mini-workout.

DISCLAIMER: None of these exercises are enough for you to lead a fully healthy lifestyle! You should still make an effort to work out 2-3 times a week minimum! But for a road trip where you don’t want to dedicate any time to working out, these will help you keep the pounds off.  Happy travels!

So tell us:

What do you do to stay fit at the office?

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