FORT JACKSON, S.C. (Jan. 22, 2015) -- Getting to the gym is often a challenge. Finding time at home to exercise may also be a problem. As a wellness coach and personal trainer, I often search for ways and opportunities to bring fitness to people wherever they are.

Most people know that fitness does a body good. However, that still is not enough to get people moving even if they really would love to make some health changes in their lives. One creative method to get into fitness has existed for quite some time and is again gaining in popularity. At-your-desk fitness is an exercise approach that even the busiest executive can fit into his or her schedule.


The first thing about exercising at your desk is realizing you probably have time to do the actual exercise. Whatever exercises you do at your desk could benefit your body. You can accomplish body improvement because you have real time on a regular basis to perform the exercises you selected.


Everyone wants to know how many repetitions are needed to make change. That depends on a couple of factors. First, there are changes that exist in your mood and flexibility. When we put forth effort to exercise, the body immediately responds with aches and pains and feeling better. When it comes to noticeable change, that takes about a couple of weeks. If you couple your desk exercise program with a better diet expect even faster results.


Exercising at your desk should produce toning of the body. Typically, weight loss is a result of what we eat, not what we do. With the help of your desk, chair, file cabinet and other props you can tighten and tone your body. These items, along with your body weight, are perfect alternative exercise tools for strengthening and toning muscles. You will increase your flexibility with these desk exercises, too.


Most people are at their desks five days a week, so it is possible to really make changes to the body right at the desk. To start with, aim for about 15 minutes every day. Even if you never progress beyond the 15 minutes, you are still making strides in your health. Make changes in your eating habits, too.

Knowing that time is precious, take a moment and post the exercises in an area where you can see them often. Select a couple of them at a time and weave them into your life. Maybe try some while waiting on the copier or fax machine to complete a task.


-- Place your hands on top of the desk with the fingers hanging over. Step a few feet away and using only your elbows dip down and up. Repeat 10 times as often as you can throughout your day to change the shape of your arms.

-- Leg extensions are easy to do at your desk. Sit up straight in your chair and extend one leg out hip level. Once the leg is extended, give it a good squeeze to work the muscles in the front of the thigh. This exercise also stretches the back of your leg. Repeat 10 times with each leg as often as you can throughout your day to develop definition in your front thigh.

-- No workout routine is complete without some pushups. Place your hands on your desk or work table and step away to place your body at an angle. As you exhale, lower your chest toward the table (elbows bend only) then push back to the angled start position. Repeat 10 times, then repeat as often as you can throughout your day. Pushups are a total body move, so they target your back, shoulders, abs and more.

-- Chair squats are easy to do. The goal is to pretend to sit in a chair then stand back up. Repeat this move about 15 times and return to this exercise as often as you can throughout your day.

-- Keep a set of free weights at your desk. Throughout the day alternate shoulder presses. Remember to keep your elbows soft and your feet flat on the floor. Exhale with every lift and inhale with every release.