Home PageMoney and Wealth 10110 Ways to Stay in Shape While Not Spending a Cent


Do you always miss your morning workout or do you always feel the need to renew your energy when you’re at work? Try these simple exercises to keep fitness still a priority even in your office, without paying for anything.

Susan Seliger of WebMD suggests these stretching moves you can do:

  1. Stand and sit down without using your hands. There’s a challenge when you don’t get to use your hands, so you know you’re actually doing an exercise.
  2. Use an exercise ball instead of your desk chair – well, if it’s possible for you to actually carry your exercise ball to your office and not get strange looks from your officemates. But the perk is that you get to exercise the muscles in your back, legs, and butt. You can actually bring a treadmill too – well, again, if that’s alright with you or your boss.
  3. Shrug your shoulders. To release the neck and shoulders, just inhale deeply, lift your shoulders high up to your ears, hold, release, then drop.
  4. This one’s fun. Shake your head slowly – like a yes or no. While you’re at it, ask yourself some silly questions like “Is my boss cute?” Yes, yes, yes (up and down) or No, no, no (side to side).
  5. Loosen your hands with air circles. Just stretch both hands out in front of you while clenching your fists. Make circles in the air in each direction. Count 10. then reverse the circles and shake out your hands.
  6. Do the torso twist. Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand and grab the arm of the chair with your left. With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch. Then slowly come back to facing forward. Do the same for the other side.
  7. Work your abs and legs with leg extensions. Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes 5 times. Repeat.
  8. Hug your body to stretch your back. Place the right hand on your left shoulder and left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades.
  9. For your shoulders and upper back, cross your arms. Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles. Hold and release. Then do the same for your other arm.
  10. Look up to release upper body. Sit up tall or stand up and stretch your arms overhead, interlocking your fingers. Turn your palms to the ceiling as you lift your chin up, tilt your head back, and gaze up the ceiling too. Inhale, exhale, then release.

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