A workout at work?

WE ALL NEED TO GET UP AND MOVE, BUT WHAT CAN WE DO? In the spirit of public service (and
Try multi-tasking: because our boss made us), The Post’s infographics department tested exercises in and around our
Our exercise leader
did side lunges cubicles twice a day for a week to see which ones real people could incorporate into a workday. The
while conduc-
ting a phone
moves were suggested by experts whose jobs involve studying motion, preventing obesity and
interview. generally getting people off their duffs. We rejected a few NOT TOO VERY
immediately — jumping jacks? Not in this bra! — but chose Difficult? 1 2 3
these 12. Our observations aren’t scientific, but they’re Sweaty? 1 2 3
definitely real. By Bonnie Berkowitz and Laura Stanton Humiliating? 1 2 3

1 RAISE THE ROOF (20 reps) 2 TRICEPS KICK (20 reps) 3 THE HULK (20 reps)
While marching in place, push While marching in place, Keep marching and leaning. With your
45°
toward the ceiling with your bend at the hips, about elbows bent and fists together
palms up and thumbs almost 45 degrees. Bend your in front, move your arms
touching your shoulders. elbows, then extend them back like wings. Try to
Make it harder by holding behind you as if you are touch your shoulder
books or water bottles. lifting weights. blades together.

1 1 2
1 1 2
2 2 3

Pro: One person Pro: Loosens your Pro: Some people

found it “comforting” upper body. make funny sound
to dust off a 1990s effects.
Con: Awkward-looking.
dance move.
Several people Con: Draws attention
Con: Brief moment of accidentally whacked to the chest area.
panic while you try to remember things behind them.
if you shaved your armpits.

4 HAMSTRING CURL (20 reps) 5 KNEE LIFT (20 reps) 6 HALLELUJAH

Bend arms at the elbow. Bring Just like hamstring (20 reps)
one foot up toward your rear curls, except you lift Sweep arms above
end while straightening your knee up in front your head and down
your arms so that your as your arms go down. again as you step side-to-
hands are down when side. Actually yelling
your foot is up. “Hallelujah!” is optional.

1 1 1
Wardrobe
1 2 Wardrobe 1 warning:
2 2 warning: 3 Hemlines
Impossible will rise
Pro: Not terribly Pro: Wakes up the in a tight Pro: Made us smile. on both
noticeable. hip flexors and skirt; ill- Lends a flash-mob skirts
quadriceps. advised in feel to even the least and
Con: Requires a short shirts.
coordinated group.
caution to avoid Con: Requires extra skirt.
kicking things concentration and Con: Not the slightest
behind you. coordination. bit subtle.

7 PUNCHING (20 reps) 8 DESK PUSHUP (10 reps) Place hands on 9 SIDE LUNGE (10 per side)
While edge of desk, Take a big step to one
rocking foot shoulder width side. Point toes
to foot, punch with apart, legs out forward and bend
alternating arms. To reduce behind you. one knee, keeping
elbow stress, try not to fully Push off with other leg straight.
straighten your arm. as much Push back up.
force as
you
1 3
can. 2
2 3 2
2 2 2

Pro: Cathartic; an Pro: Not noticeable Pro: Doesn’t

outlet for aggression. from across the room. attract much
Tough, in a good way. attention.
Con: Most
workplaces Con: First, make sure Con: Can
do not allow you to your desk doesn’t be hard on
actually hit anyone. slide easily. Wardrobe
knees.
warning: Difficult
(and risky) in pencil skirts,
tight pants and heels.

10 JUMP SQUATS (10) 11 CHAIR DIPS (10) 12 WALK (10 min.)

Make sure you have space With your legs out in front of Lap your block or a floor of your office. Try for a
Wardrobe
in front of you. Bend into a you, grab the edge of a chair pace of 100 steps per minute, which is easy if
warning:
half-squat with your arms Major risk of
(or desk) and lift yourself down you don't stop to play with tchotchkes on
behind you, then jump and exposure in a in front of it and back up. At the other people's desks.
swing your arms up as if billowy skirt end, you will be conveniently
you’re celebrating. or untucked back in your seat.
shirt.

3 3 2
3 2 2
3 2 1

Pro: Best Pro: The most Pro: No one will notice.

calorie-burner of the discreet of the Great excuse for a
moves we tried. bunch. Really stroll to Starbucks.
works triceps.
Con: Tall people (or Con: Indoor laps get
high-hopping short Con: Can old; outside, you’re at the
people) will hit bother wrists. Be careful mercy of the weather. Takes more time
eight-foot ceilings. if your chair has wheels! than a few quick moves at your desk.

Sources: Toni Yancey, professor of health services at UCLA and author of the get-moving book “Instant Recess”; Alice Burron, exercise physiologist and spokeswoman for the American Council on Exercise; THE WASHINGTON POST
Catrine Tudor-Locke, who studies walking behavior at Pennington Biomedical Research