Fitness

7 Exercises To Stay Fit At Your Day Job

Although I’m a very active person, there are definitely times when I feel chained to my desk — whether it’s reading a script, working on this website, or catching up on emails. I understand the feeling of not having enough hours in the day to get up and move. When I received this Ask Jules email from Chloe, I knew exactly who should handle it: my trainer and friend Erica Hood from Body By Simone! Erica has many clients who work long, hard hours from their offices. She was happy to share the workouts she gives them, to you! Let me know how these go!

xo
Jules

Hi Julianne,

I currently work in a small office, in a very rural area, and I am starting to get paranoid about my lack of movement throughout the day! I can sometimes go hours without moving… and the worst bit is I don’t even realise! Eeeeek!

Do you have any ideas or tips for people who work in office environments and staying fit?! I need to move more but am struggling to find a way to do so within a small office. Any advice would greatly appreciated!

Thank you! Big fan!!

Chloe xxxxx

Hi Chloe,

I recommend getting a Fitbit! I own one and love it because it will tell you to get up and move around when you’ve been sitting still or have been inactive for too long. The Fitbit app is super user friendly and you can adjust your settings for certain time increments that work best for your schedule. For example: every hour remind me to get up & move! When the alarm goes off you simply stand and do some squats, jumping jacks or walk around the office.

Here are some step-by-step exercises that you can do at your desk (even in a small space). All you need is your desk chair. The exercises range from beginner to advanced.

**Please execute with caution & avoid using a chair with wheels.**

Best of Luck,
Erica

1. Calf Raises

Calve Raise #1

Calve Raise #2

2. High Kicks

High Kick # 1

High Kick #2

High Kick #3

High Kick #4

3. Lunge Kickback

Lunge Kickback-sm

Lunge Kickback #2

4. Plie Sous Sous

Plie Sous Sous #1

Plie Sous Sous #2

5. Chair Push Ups

Push Up #1

Push Up #2

6. Tricep Dips

Tricep Dip-sm

Tricep Dip-2-sm

7. Tuck Jumps

Tuck Jump #1

Tuck Jump #2

Tuck Jump #3

For more fitness inspiration follow Erica on Instagram @errrrrrrka.

Julianne Hough
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Julianne Hough

Julianne Hough is just trying to be a nice person who dances as often as possible, usually in public. She recently wifed up to NHL star Brooks Laich and is the proud dog-mom of two pups, Lexi & Harley (they’re the real brains behind everything).
Julianne Hough
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  • Adrianna Boen

    I can relate to this problem so much! Thanks Erica and Jules! Will def try these out!

  • Rafael Centenera

    That’s how you DO IT! <3 🙂 #NoExcuses