An Overview

We weren't designed to sit at a desk for eight-plus hours a day, but that's how many of us now spend our time. This extended desk time takes a serious toll on our bodies as seen by the dreaded Desk-Jockey Flab syndrome. Many are afflicted by this life-altering condition. Common symptoms include: flabby arms and legs, overhanging bellies, an abundance of back fat, poor cardiovascular health and a general grumpiness. Ok, so maybe it’s not a real medical term, but it is the reality for many office workers. But it doesn’t have to be, just because you don’t chop trees for a living, doesn’t mean you can’t be healthy and fit.

It’s important to keep in mind that all exercise adds up: you don’t have to spend an hour in the gym every day for it to “count.” Health and fitness experts now say that people can get their recommended half-hour of physical activity a day in short spurts. So if you have an extra 10 to 20 minutes at lunch, take a brisk walk outside, use the stairs instead of the elevator or walk over and give a colleague the message you were going to email. And when you are stuck at your desk, block out about 15 minutes and do this workout. Not only will it help tone your body, but also it will give you energy and definitely help with the grump factor – something your co-workers will all appreciate.


The Workout

Leg Extension

• Sit tall in your chair and pull in your abs. (Imagine you have a string pulling your bellybutton into the back of your chair.)

• Extend your left leg until it is level with your hip; hold for two seconds then repeat with the other leg.

• Continue alternating legs until fatigued (you cannot perform a full repetition with good form).

Hip Flexion

• Sit tall in your chair and pull in your abs.

• Lift your left leg foot off the floor a few inches with your knee bent; hold for two seconds then repeat with the other leg.

• Continue alternating legs until fatigued (you cannot perform a full repetition with good form).

Inner Thigh

• Place a full water bottle between your knees and, keeping your abs in, squeeze bottle gently and hold for five seconds then release.

• Repeat until fatigued.

Chair Squat

• Holding on to the sides of your chair, lift your bottom off the seat and hover over your chair for two-three seconds then slowly lower your body.

• Repeat until fatigued.

Tricep Dips

• Making sure your chair is stable, place hands next to hips.

• Move your hips in front of your chair and bend your elbows, lowering body until elbows are at 90 degrees, hold for two-three seconds then slowly return seated position.

• Repeat until fatigued.

Front Raise

• Sit tall in your chair and pull in your abs.

• Hold a water bottle in your right hand and raise arm up to shoulder level; hold for two seconds.

• Repeat with the left side.

• Continue alternating arms until fatigued (you cannot perform a full repetition with good form).

Overhead Press

• Sit tall in your chair and pull in your abs.

• Hold a water bottle in your right hand, with your elbow bent.

• Extend your arm overhead.

• Repeat with the left side.

• Continue alternating arms until fatigued (you cannot perform a full repetition with good form).

Bicep Curl

• Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder.

• Repeat with the left side.

• Continue alternating arms until fatigued (you cannot perform a full repetition with good form).

Ab Curls

• Cross arms over chest and sit up straight in your chair.

• Pull in your abs and curl your shoulder towards your hips; hold for two seconds.

• Repeat until fatigued.


While this definitely doesn’t replace a trip to the gym, it is a good alternative when you’re stuck at work and can’t get out for your regular work out. Keep this by your desk and perform when necessary to help keep Desk Jockey Flab at bay.

Some other “stay fit at work” tips:

• Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.

• Set an alarm to go off every hour to remind you to stand up and move around. Even if you just swing your arms or take a deep breath, you'll feel more alert.

• Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).

• Get a headset for your phone so you can move around while you talk.

• Drink lots of water. Not only will the water help your body metabolize fat, it will also force you to get up and out of your chair to make frequent trips to the bathroom.



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