Simple exercises you can do at your desk


Sometimes life gets so busy that there’s no time to get to the gym and you find yourself in a monotonous cycle of work, eat, and sleep. Not only is exercise good for your health and well-being, but it releases endorphins that can help you relieve stress as well. That’s why it’s so important that you do some form of exercise one way or another. You’ll be glad to know that there are, in fact, exercises that you can do at your work desk. Let’s have a look at some of these exercises and get you moving.

Simple exercises you can do at your desk

Leg raises

You can do this even while you’re in a meeting and no one will even know you’re exercising. Sit on the edge of your chair and bend your knees so that your feet are flat on the ground. Slowly extend your left leg forward until it’s straight and off the floor. Make sure your abdominal muscles are engaged and hold that pose for 10 seconds, then put your leg back down and alternate legs. Do this five times with each leg.

Shoulder drills

We all know that sitting at a desk in front of your computer can result in neck tension, and tension headaches. By doing these stretching exercises you can prevent, or at least relieve neck tension. Raise your shoulders up to ear level and hold for 10 seconds. Relax and repeat 3 times. If you want a more intense workout, you can opt to do one shoulder at a time and repeat five times each arm.

Office run-around

If you’ve been sitting at your desk for long periods, consider walking around with your laptop instead. This way you’ll get some blood flowing to your legs. Or simply walk around the office, go chat with a colleague, or even pop out to the coffee vendor outside the office for a little fresh air.

Stairway to heaven

Wherever possible, take the stairs and not the elevator or escalator. Choosing to take the stairs will give you the same benefits of a mini cardio workout at the gym because it’ll elevate your heart rate. You could even mix it up by climbing two stairs at a time if you’re feeling more energetic. Either way, the stairs are a much better option.

Simple exercises you can do at your desk

Back twist and shout

This exercise is a great stretch that helps relieve stress in your lower back. In a seated position, put your left arm behind your left hip and twist to the left. Hold that position for 10 seconds and then repeat with your right arm. Do this three times on each side.

Chair tri-dip

This is a strengthening exercise for your triceps. In case you didn’t know, the tricep is the muscle at the back of your upper arm. You’ll need a chair that doesn’t have wheels, otherwise, you’ll end up rolling away. Sit on the edge of your chair and straighten your legs. Hold onto the seat with your arms just to the side of your hips. Lower your body towards the ground by bending your elbows and then straighten back up. Repeat this up and down movement 12 times, take a 10-seconds rest, and repeat. Do three cycles of 12.

Without leaving your office, you can still get a small workout and elevate your heart rate at work. No more excuses, let’s get your body moving.