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If your calendar is already jam-packed, it may be challenging to find time for a lengthy exercise. Try completing brief exercises throughout the day.
Even a few minutes of exercise at your desk may help you get through your afternoon slump and get your day back on track.
We’ve compiled a list of 10 workout moves you can do right on your working desk without any or little equipment.
Following is a list of ten workout moves you can do right at your desk—some even while sitting.
Note: Consult your doctor before starting any of these desk workouts.
1- Neck relaxation
Before you start anything, make sure you get rid of some of the tension from hours at your desk. These yoga movements for your neck and shoulders may help avoid headaches and neck pain later in the evening by reducing muscular tension. These simple movements are quite effective and create minimal pain.
In this move drop your chin, spin your head, twist your shoulders, and extend your arms. If you feel any pain, stop immediately.
2- Wrist extenders
They assist to relieve and prevent wrist soreness and other more serious diseases in folks who spend a lot of time on the computer.
Some basic ideas about this move are to lift your palms, lengthen your arms, squeeze your hands, or do wrist curls using water bottles as weights.
3- High knees
It’s like running in place, but with your knees up. This quick workout may also be used as a warm-up.
To ensure appropriate form, use your hands and meet your palms with your knees. Begin with three sets of 20 reps.
4- Sitting leg raises
If you follow this plan, you’ll never skip leg day again. You may practice these leg and abdominal exercises while in a meeting or on a conference call. Even better? You get a great complex exercise without ever getting up, targeting your quads, hamstrings, and glutes (buttocks).
Sit upright in your office chair. Straighten your left leg for ten seconds. Rep with your right leg. Repeat 15 times on each leg. A purse or briefcase wrapped over your legs while performing rises may increase the weight of the exercise.
5- Chair dips
This exercise requires a non-sliding office chair.
Hands-on chair’s edge, fingers pointing towards the desk, move up to the front edge of your chair. Legs in front of you grab the chair’s edges with both hands and elevate your body up and down, parallel to the floor. Do it 15 times more. 3 x 15-second cycles
6- Calf raises
Water bottles and chairs or walls may be used for extra support.
Rise to your feet’s balls with your hands at your sides, then drop, lift, and repeat while keeping your core tight. Keep tall without rounding. Hold each pose for 2–3 seconds. Repeat 2–3 times, or until you feel a burn.
7- Boxing in the dark
This exercise will not only get your heart rate up and give you some cardio, but it will also help you relax after a long day at work.
Raise your fists in a boxing position in front of your face but away from your computer. Switch from right to left arm, hammering your fists forward like a punching bag. A rep for 30 sec. Pause. Rep 30 seconds. Work this repetition into your workday like other aerobic exercises.
8- Water bottle weights
These may also be utilized as a full arm day.
Use two full water bottles to do lateral lifts, boxer drills, bicep curls, and other free weight variations. Use them as weights for overhead presses, arm curls, and other simple gym-style activities. 3 sets of 10-30 reps each exercise, depending on bottle weight and existing strength.
9- The plank
This exercise requires you to get up from your workstation. It may be beneficial while waiting for the coffee machine or microwave, or after everyone has left the conference room. This is a similar plank version.
Step back at least a foot from a wall, then lean against it with your forearms. Hold this position as long as you can. Lean against the wall, then push yourself back up. Rep 15 more.
10- Chest opener
This is a great stretch for anybody who has (or wants to avoid) chronic shoulder pain.
Place both hands behind the base of your neck, gradually circle this pose inward with your elbows, and maintain your head down. Keep your head up and push your shoulder blades, then open your chest and arms. Only five to ten repetitions of a full-body workout are required. You may do this stretch as many times as you like. Prevent holding your breath to avoid tiredness.
Desk workouts benefits
- Long-term desk work may create serious health issues.
- The repercussions of inactivity go beyond health. It may impact your work productivity and engagement.
- According to the American college of sports medicine and the journal of workplace health management:
- Workers who exercised said their time management skills, mental performance, and ability to meet deadlines improved.
- On exercise days, 27% of employees reported better “coping quietly with stress.”
- On gym days, 41% of employees felt more “motivated to work.”
- Aside from the health advantages, exercising at work increases productivity by allowing you to take regular breaks and clear your mind.
Desk exercise equipment
While you may do any of the above exercises with no or little equipment, you may want to invest in minimal desk equipment to keep your body in top condition.
Here’s all you’ll need:
Stool or yoga ball: is back pain hurting your mood daily? Replace your office chair with an ergonomic stool, or sit on a yoga ball once a week. Caution is advised. To avoid knees higher than hips and a twisted spine, make sure the ball is the right size for you. You can’t use it otherwise, and it’s not safe.
A movable desk: a healthy workplace is essential since you spend eight hours a day sitting (and can even be detrimental to it). As more people become aware of the dangers of prolonged sitting, adjustable and standing desks have become quite popular. Every day, try to sit up instead of laying down for at least two hours. Add in regular walks and the stretches and exercises suggested above, and you’ll be on your road to better health.
Small weights and resistance bands: you can’t bring all of your tools with you, but you can have a few necessities on your desk. Start with light weights or resistance bands. Consider your top priorities. If you want to work your arms and core more, use light weights. A full-body exercise requires resistance bands.
Resistance band workout: never-stop specialty gear. Yes, you may work and run. Under-desk treadmills, cycles, and ellipticals are available for folks who dislike long periods of sitting yet need to work. All of these approaches lessen stress while staying active.
Words from HealthTin
Persuade your supervisor to make midday exercise a company-wide policy. Having a regular group exercise session at 11 a.m. Where everyone can do a 15-minute workout or light stretch maybe both healthy and team-building. Exercise is beneficial in many aspects of our lives, including employment.
Remember that prolonged sitting is harmful to your health. Sadly, not every workplace provides yoga or a gym. Finding the time and endurance to complete a workout plan is difficult. Regular workout also works as therapy for you.