The Best At-Work Exercises (That Don’t Draw Attention)

When life gets busy, squeezing a workout into your day becomes much more challenging. Luckily, these at-work exercises are as discreet as they are effective.

Calf Raises

Believe it or not, you can complete your “leg day” from the comfort of your own workspace (though they work best if you have a standing desk to draw less attention). Simply lift your heels off the ground, balancing on the front part of your foot, then lower them. According to Women’s Health, for best results, start with two sets of 10 to 15 reps, resting 30 to 60 seconds between sets.

Arm Circles

Large, exaggerated arm circles are sure to draw unwanted attention, but not all arm circles have to be head turners. Instead, with your arms down to your sides, slowly circle them up and around, reversing direction halfway through. While it may not feel like arm circles do much, they are great for multiple muscle groups, including your upper back.

Use an Exercise Ball Chair

You can improve stability, balance and core strength by switching out your office chair for an exercise ball. Exercise ball chairs like Gaiam’s Classic Balance Ball Chair ($68.98, shop here) force proper posture while engaging your core as you actively keep yourself seated upright.

Torso Twists

Torso twists can be completed in a variety of ways, but the easiest way to include them into your work routine involves twisting while seated. This is a subtle way to activate your back and core muscles while also improving stability and balance.

Go for a Walk

It’s not hardcore cardio, but you can easily squeeze walking into your workday. Plus, it is proven to increase cardiovascular fitness, reduce the risk of heart disease and stroke, improve balance, and even strengthen bones. Getting up on occasion to walk around the office, walking outside during your lunch break, or enjoying pre or post work walks every day are all solid options.

The best part about these at-work exercises is that you can customize them to fit your specific needs!

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