/ 6 min

3 Exercises You Can Do in the Office To Stave Off the Holiday Pounds

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By: KURU Footwear

As the holiday season approaches, so does the temptation of festive treats and indulgent meals. For many of us, this means worrying about the extra pounds that seem to sneak up between Thanksgiving and New Year’s Day. But fear not, because even the busiest office environment can be transformed into a space for health and wellness. With a little creativity and some simple exercises, you can combat the holiday weight gain without ever leaving your desk.

Below, we’ll explore three easy exercises that are perfect for the office setting. These movements are designed to keep your metabolism humming and your body energized, all while maintaining your daily work routine. Whether you’re crunched for time or are in back-to-back meetings, these exercises offer a practical solution to stay active and keep those holiday pounds at bay. So, roll out your office chair and get ready to incorporate some fitness into your workday!

Key Takeaways

  • Sitting for extended periods of time in an office chair or recliner can lead to harmful health effects. Ergonomics and good posture are essential to maintaining a healthy lifestyle in the workplace.
  • Leg toners, chair squats, and jump rope exercises are recommended to help counteract the effects of prolonged sitting, and additional tips for staying active throughout the day are provided.
  • KURU offers office-appropriate shoes with the same support and technology as athletic shoes, allowing for comfort and protection while maintaining a professional appearance.

Ergonomics

Every office is unique, and we must make the best of our workspace. These days most of us work at a computer. That means we need to start with some ergonomics with your monitor and keyboard.

Position your monitor so it’s centered and roughly an arm’s length away—adjust slightly if it’s over 20 inches, allowing for a comfortable viewing distance. For optimal neck posture, the top of a monitor up to 20 inches should align with your eye level, while anything larger should be positioned about 3 inches above. This setup helps in maintaining a natural, upright posture, which is not only beneficial for your core strength but also instrumental in reducing lower back pain. Plus, a good posture can boost your confidence and alertness, keeping those sugar cravings and the inevitable energy slumps at bay.

Monitor Adjustment Tips for Enhanced Visibility:

  • Angle your monitor slightly, bringing the base marginally nearer to you than the top.
  • Match your monitor’s brightness with the ambient light behind it to minimize eye strain.
  • Reduce glare by adjusting your screen position or using a filter to avoid squinting and potential headaches.
  • Customize font sizes and color contrasts on your screen for better readability.

When it comes to your keyboard and mouse, they should be positioned to maintain a relaxed arm posture, ideally just above your lap level. Ensure your keyboard is placed to allow your upper arms to stay close to your body, reducing shoulder strain. Keep your mouse adjacent to your keyboard to avoid overreaching, which can lead to arm and wrist discomfort.

By implementing these simple ergonomic adjustments, you can create a workspace that supports your well-being and enhances your work efficiency.

Explore 10 ways to deskercise while at the office.
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10 Ways to “Deskercise” While You’re at the Office

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Exercises

1. Leg Toners

Kick off your in-office fitness routine with a stealthy leg exercise that your colleagues won’t even notice: the seated leg toner.

  • Start with your feet flat on the floor while sitting tall in your chair.
  • Hold your abdominal muscles tight and slowly extend one leg until it is level with your hip.
  • Hold for 10 to 30 seconds.
  • Slowly lower your leg.
  • Repeat 15 times and then switch legs.

This simple yet effective exercise not only helps in sculpting and strengthening your leg muscles but also promotes blood circulation, reducing the risk of clots from prolonged sitting. Plus, it’s a great way to build endurance in your lower body without interrupting your workday.

2. Chair Squats

Elevate your office workout with the next level exercise: the chair squat. Not only is it a potent exercise for enhancing body strength, but it’s also simple to execute between tasks.

  • Stand tall, keeping your back straight.
  • Lower to within 1 inch of your chair and hold for 10 seconds, or longer if you can.
  • Stand back up.
  • Repeat 5 to 10 times.

Though less discreet than the seated leg toners, chair squats are significantly more beneficial for engaging and fortifying your core and thigh muscles. These major muscle groups are excellent for calorie burning, especially with regular practice of this exercise throughout your workday.

3. Jump Rope

For a quick cardio boost in the office, try the imaginary jump rope exercise. It’s straightforward and can be adjusted to your fitness level.

Here’s how to get started:

  • Stand with your feet slightly apart, maintaining good posture.
  • Begin to jump lightly on the spot, simulating the motion of jumping rope. You can either jump with both feet together or alternate your feet.
  • Continue jumping until you feel the heaviness in your legs subside or you start to feel a mild muscle burn.

Outside of the exercises, try some other suggestions to keep moving:

  • Opt for in-person conversations over emails when possible.
  • Drink lots of water. Keeping well hydrated is good for you, but you’ll also be making more trips to the restroom, in which case you could visit one further away.
  • Pick up your walking pace to a brisk stride to keep your heart rate up.
  • Skip the elevator and take the stairs, maybe two at a time for an added challenge.
  • Park your car further from the office to include a mini-walk in your daily commute.

As the weather turns cooler, staying active is crucial. These simple office-friendly activities can help you maintain your fitness and potentially finish the season in better shape than you started.

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Supportive Shoes for the Office From KURU

Staying active in the office doesn’t mean you have to compromise on professional attire. While your go-to sports sneakers might not fit the office dress code, KURU has engineered a solution. We offer a range of office-suitable shoes that incorporate the same advanced KURUSOLE technology found in our athletic footwear. This means you can enjoy unparalleled support and comfort without sacrificing style.

With KURU, you’re equipped to handle a dynamic workday with ease. Our shoes ensure that whether you’re at your desk, in a meeting, or on the move, your feet are well-supported. Experience the blend of functionality and sophistication with KURU shoes, and elevate your work and lifestyle balance to new heights.

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