Blog by: Suryakant Tripathi.
1. The Twinkle Toe
Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.
2. The Stair Master
Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.
3. The Slog, Then Jog
Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.
4. The Celebratory Split Squat Jumps
Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.
5. The Wall (Street) Sit
Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!
6. The Last Man Standing
Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!