Tag Archives: workout

15 Ways to Workout at the Office

Are you often too tired to workout after a long day at work and not enough of a “morning person” to workout before your job begins? How about these quick and easy exercises you can do while at work! Let’s check them out:

  1. Get a balance ball chair to work your core all day while you sit
  2. Take the stairs every time you have to change floors (whether its twice or 20 times a day)
  3. Do leg and foot exercises under the desk, like toe taps or leg lifts
  4. Keep lightweights at and use them for 5 minutes every hour
  5. Do kegels at your desk (they can benefit men too!)
  6. Do glute squeezes every time you’re standing
  7. Fit in calf raises while waiting for the copier
  8. Take a break from the computer and see how long you can do a wall sit
  9. On a break, pop outside and run around the building a couple times
  10. Hold a ream of paper straight up over your head and bend your arms behind your head
  11. Challenge your workmates to a fitness competition
  12. Eat quick and go to the gym on your lunch break
  13. Lift a ream of paper with your feet intermittently under your desk while working
  14. Try doing your work while standing
  15. Work your obliques with these great office chair workouts

So there you have it, workout while you work! Thanks for visiting DocChat, check back soon!

What’s Your Exercise IQ?

Are these statements true or false? Try to give this quiz a shot before looking at the answers below, you can write down “T or F” on a piece of paper and check your answers at the end! No scrolling down!

Is Each Item True Or False?

  1. Running on a treadmill is easier on your joints than running outdoors.
  2. “No pain, no gain”, you’re not working out hard enough unless you feel pain or discomfort.
  3. You have to burn 3500 calories per pound lost.
  4. You can target certain areas of the body (such as the face) for weight loss.
  5. A mediocre workout on gym equipment is better than a hard workout at home with no equipment.
  6. There is a type of exercise out there for everyone, regardless of physical limitations.
  7. If you are skinny, you don’t need to exercise as much as a larger person.
  8. Exercise is more important than diet when it comes to losing weight.
  9. Doing sit-ups will burn stomach fat and make your abs visible.
  10. An hour of dancing in your room can be as good a cardio workout as going to the gym.




No peeking!





Keep scrolling…






  1. False – The act of running in itself puts excess strain on your knees and lower joints regardless of what surface you do it on. It is a good idea to switch up the type of cardio you do to avoid joint damage from excess running.
  2. False – If you are in pain, you may be straining a body part or pushing yourself too hard. Sometimes you don’t know the damage you’ve done until the endorphins start to wear off, so don’t ‘push through the pain’, listen to your body.
  3. True – Burning approximately 3500 calories equals about a pound lost.
  4. False – Fat loss is indiscriminately systemic by nature. Unfortunately, you can’t really choose specific spots you want to lose fat.
  5. False – It doesn’t matter what fancy equipment you use as long as you are working hard and varying your exercises to target various muscle groups (as well as getting some kind of cardio).
  6. True – Even if you don’t have the ability to move your limbs, you can still have someone help you stretch and strengthen them. If you have back problems, or severe arthritis or if you are restrictively obese, there are still small things you can do to work out certain parts of your body. It is important to go slowly and seek professional advice before trying to exercise when you have physical impediments.
  7. False – Everyone should try to exercise to the best of their ability. Just because you are skinny does not mean you aren’t at risk of developing life-threatening conditions like cardiovascular disease, and exercise can help combat many chronic conditions no matter your size. A larger person can be in better overall health than a smaller person in some cases.
  8. False – They are both equally as important. While it is possible to lose weight by exercising even when you are eating badly, you should try to practice them in tandem for good health. However, if you are very limited exercise-wise, reducing your caloric intake (in a healthy way) can help you lose weight while sedentary.
  9. False – In order to get that notorious “six pack”, you must lose the layer of fat on top first which cannot be done by ab exercises alone. Cardiovascular exercise is integral when it comes to fat loss.
  10. True – You can burn a lot of calories shaking your booty! It is a free, fun way to reach your daily cardio goal.

So how did you do? Hopefully 10/10! Thanks for visiting DocChat, we hope you’ll be back again soon!

12 Tips For Fitness Success (Part 1)

There are many things you can do to help ensure better fitness success. Some of which include:

  1. Find a fitness buddy  

    Choose wisely when it comes to finding a buddy to hit the gym or sidewalk with. Choose a friend who shares an interest in the fitness activities you enjoy, and one who will encourage you to continue working out instead of opt for the drive-thru instead.

  2. Carve out “fit-ortunities’ wherever you can find them  

    You don’t necessarily need a solid free hour to exercise. In our fast-paced world, few can routinely carve out large chunks of time to make it to the gym, but that needn’t be the case. If you find 10 minutes between appointments, then another 10 later on for a cardio burst, and maybe 10 more for some pre-bed yoga, you are doing great!

  3. Make sure you’re decked-for-success  

    You won’t want to workout if your shoes and clothes are uncomfortable or inappropriate for the activities you wish to do. Invest in some good quality, well-fitting sneakers and some breathable workout clothing so you can work out in comfort and style.

  4. Pump up your playlist

    By tailoring your tunes to suit your workout, you could burn even more calories. If you are listening to your ‘slow chill’ playlist, you’ll likely be more laid back, but if you are listening to your motivational (or “pump-up”) playlist with upbeat music, you may push your workout a little harder. Good music can also distract you from the workout at hand as well, which is helpful for those who don’t love working out as much as others may.

  5. Document your journey  

    Another fitness success tip is to take before and after photos. Take one when you really start to get into your fitness journey so you can see how far you’ve come later. This will really help make your progress tangible, and help to encourage you to stay the course and continue toward your goal.

  6. Avoid the daily weigh-in

    Daily weigh-ins may work for some people, but more often than not they can be discouraging. Weight fluctuates daily, starting lower in the morning and steadily changing throughout the day. Many factors can effect these daily numbers which can lead to false readings. Weekly or biweekly weigh-ins can show more drastic changes which can be encouraging (or can serve as motivation to work harder), and get a better idea of your weight minus daily fluctuations.

Thanks for visiting DocChat! Keep an eye out for Part 2 next! We hope you’ll be back soon.