Ladies we know you're busy with work things and most of the time you glued to your chair.. so what's a chained-to-your-desk-worker like yourself to do you might ask?

Don't worry, we got you covered.!! For #FitnessFriday this week we sharing our first series on tips on how you can sneak some exercise into your day at the office. No matter what kind of super-woman you are, if you're doing stuff anyways... why not get that workout covered.

🐱‍👤️It's time to be a ninja about getting the exercise you need!

Before Work Stretches

Stretches are a great way to start your day so do the following before you get down to business.

• Stretch from head to toe by slowly tilting your head towards your shoulders, hold for ten seconds and change to the other side.
• Now, loosen up your shoulders to get rid of aches and pains by rolling them in a forward circular motion and then backward for about ten times.
• Lastly stretch your wrists before you start typing away on your computer by stretching out your one arm with your palm facing downwards, use your other hand to pull your fingers down and hold for 3 seconds. Now pull your fingers up and hold for another 3 seconds. Repeat this for about 3-4 times switching between your arms.

Leg-Xercise

Take the stairs - We know that the elevator is convenient, but if you wanna avoid the small talk with people from HR just take the stairs, this way you can get some leg-exercise and elevate your heart rate just before you sit down at your desk.

Desk sitter

While at work sitting at your desk, sneak in some leg planks, no one will even notice. This is a great way for you to strengthen those beautiful legs while sitting down.

• Here's how you do it: Sit on the edge of your chair with your knees bent and your feet on the floor, extend your right leg out in front of you until it's straight and parallel with the floor. Now hold that pose for 10 seconds and release, do the same with your other leg. No repeat at least five times for each leg.

Deskercise

Do you even deskercise? Did you know work-related disorders such as neck and shoulder pain, obesity, musculoskeletal disorders, stress, and lower back pain can occur when spending hours in the same position? Check out these cool exercise tips that you can do while at your desk. Thanks to the guys from HealthLine.

Stretching out your arms

• Triceps stretches
• Overhead reach, or latissimus stretch
• Upper body and arm stretch

Stretching out your torso

• Shoulder, or pectoralis stretch
• Forward stretch
• Torso stretch, or trunk rotation

Stretching out your legs and knees

• Hip and knee flexion stretch
• Hamstrings stretch

Head and shoulder stretches

• Shoulder shrug
• Neck stretches
• Upper trap stretch

The Printer-gator

Another fun one to get some leg-xercise is to do the following while staring at the copy machine waiting for it to finish printing the 50-page marketing plan you need to discuss with the board later.

• Firstly, make sure you hold on to the copy machine, then, lift one leg to the back or the side keeping it straight, now slowly lower it and change sides. Keep this position and bend your right knee, then swing your leg back and forth for about 30 seconds and repeat with the other leg.

Ps. If you hear someone coming you can quickly stop and pretend that you reaching down to check the empty paper tray.😁🤣

Back Twists

This is a great way to relieve tension in your back from sitting long hours in one spot. While seated in your chair, place your right arm behind your right hip. Twist to the right, hold for 10 seconds. Repeat on the other side. Do this for about three to four times on each side.

The Walker

Okay, I must admit, this isn't really an exercise to do at your desk, but it's great to do nonetheless. Shhhhhh🤫 don't tell your boss cause they might not be thrilled to hear us encouraging you to not work for 8 hours straight.

• Stand up, go out and catch a breath of fresh air, stretch your legs and take a stroll around the office building for no particular reason whatsoever. Trust me when you get back to your desk you will feel refreshed and would have gotten some exercise without really breaking a sweat.

A few other ways to get some exercise in your day.

All of these stretches are productive. The goal is to move in a new position throughout the day to avoid repetitive stretch injuries. According to The Harvard School of Public Health, physical activity — even for short periods of time — can improve your mood. You may experience benefits from:

• standing up while on the phone or eating lunch
• getting a flexible standing desk so you can change your position
• walking laps during quick meetings
• getting up from your seat every hour and walking around the office

We hope you enjoyed this one and remember the next time you want to get a quick workout while on the job😄, do any of these exercises, it will leave you feeling good without having to go to the gym. - #ShareTheGood #MemoStories

Ps. Stay tuned for the next one, we'll be sharing a few more exercise tips for you workaholics and stay at home moms.