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1. Many people who have desk jobs find that they may
either have trouble losing weight, staying in shape, or they
may feel as though some of their muscles are tight from
sitting at their desk all day. Some businesses may actually
have a gym membership plan in place that either goes
through their health insurance plan or their business
insurance policy. For people who do have gym
memberships provided by their company, getting exercise
may not be a challenge. However, for those who don't
have this option or simply don't have time, their only time
to exercise may be at work or at their desk. There are
some simple stretches and work outs that you can do at
your desk to help you lose weight, stay in shape, and relax
a little while on the job.

2. People who spend long hours sitting at a desk or in front
of a computer may find that after a while it can cause
muscle pain and injury. Many people find that their neck
and shoulder muscles become tense after sitting a certain
way every day. The posture you have at work is the first
thing you can try to fix in order to get in shape while at
your desk. For most, the normal posture while at work is
having hunched shoulders, a strained neck and your head
is slightly forward. The posture you should have is sitting
up straight to where your shoulders are in line with your
hips, and you head and neck are in light with the rest of
your body. You can do this by making sure your computer
screen is eye level so you aren't constantly looking down
or up, causing a strain on your neck. Your thighs should be
parallel to the floor, so adjust your chair to the proper

3. Be sure to do some stretches every now and then if you
are sitting at your desk for a long time. You can do some
simple neck rolls. Roll your head down like you are
touching your chin to your chest, then tilt your head
towards the right then back to the center, repeat towards
the left. You can do these a few times to help loosen the
muscles in your neck. To stretch your arms and
shoulders, stretch your arms outside ways, then bend
them at the elbow your hands are touching the top of your
shoulders. You can then try to touch your elbows
together, and then move them back to the side, repeat
about 10 times. From the same position, with your hands
or finger tips touching the top of your shoulders and your
elbows pointed out to the side. Proceed to pull your
elbows down, then back up till they are parallel with the

4. You can also work out your arms and upper body while at
your desk. If you have a chair that has wheels, grab on the
edge of your desk and lift your feet off the ground. Push
yourself backwards using just your arms, and then pull
yourself back towards your desk. You can repeat this
about 5 - 10 times. If you would like, you can do some
desk pushups as well. Grab on to the edge of your desk
then take a few steps backwards till your body is at an
angle. Then follow through by doing a few pushups at your
desk. You can also bring in a small bicycle machine that
only has the petals. You can use this as you like while you
sit at your desk.

5. Of course every little bit of exercise can help keep you
fit, healthy, and stress free at work. Try and take the stairs
as often as possible. Give yourself breaks. We aren't just
talking about physical health and wellness, but mental
wellness too. Giving yourself small breaks throughout the
day allows your brain to relax and then come back
stronger and more focused when you get back to work.
Whatever way you decide to keep fit while at work, keep
in mind any office safety rules and be away of any
business insurance policies like workers compensation
about getting hurt on the job.

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