Get Healthy at Work with 5 Exercises You Can Do At Your Desk

By Monica Cisneros Heyne, January 21, 2015, Careers/Jobs

Get Healthy at Work with 5 Exercises You Can Do At Your Desk

Seriously – poor desk posture causes bad back pain.

By now, you’ve probably heard about research showing that sitting for long hours at your desk may increase your risk for obesity, type 2 diabetes, cardiovascular disease, and emotional distress. But given the nature of most work environments, there isn’t much that can be done about this.

Thus we’ve come up with 5 fun desk exercises – deskercises! – that will incorporate a little physical activity during your work day. While these deskercises won’t help you qualify for the Boston Marathon or give you a six-pack any time soon, they might improve your strength, get your blood flowing, and help you burn a couple extra calories.

Sit Up Straight!

Before we start our deskercises, it is important to sit at your desk the right way. When not using an exercise ball, adjust the height of your chair so your feet are flat on the floor with your knees and hips are bent at a 90 degree angle. Keep your lower spine flat against the back of the chair to avoid curvature of the spine. By having your chair at the proper height, you will reduce the strain placed on your neck and back. Furthermore, your computer screen should also be placed at the appropriate height. It is recommended that the top third of your monitor be above eye level to prevent hunching forward, as well as decrease eye strain.

Get Healthy at Work with 5 Exercises You Can Do At Your Desk

Using an exercise ball is a great place to start with your deskercise regimen.

Ready now? Let’s get started!

1) The Wooden Leg

The wooden leg addresses your lower body. To begin, sit in your chair, extend one leg straight in front of you, and hold it in the air for two seconds. Next, lift it up as high as you can and hold it again for two seconds before lowering your leg back to starting position. Repeat with each leg 15 times. A nice thing about this exercise is that it can be done without anyone noticing, and you can do it throughout the day.

2) Inner Thigh Press

Your inner thighs, also known as your adductors, tend to be a problem area for many of us. You can keep this area toned by squeezing your adductors regularly. To do an inner thigh press, use an object that can be squeezed, such as a blanket or a sweater, place the object between your knees, and sit straight up with your abs tightened. Squeeze the object with all your might and hold for a few seconds, then release. Repeat 20 times.

3) Magic Carpet Ride

Work on your core and your arms by sitting in your chair with your legs crossed and your feet on the seat. Then place your hands on your armrest, tighten your abs, and raise yourself a few inches above the seat, using your abs, muscles, and hands. Hold for 10 to 20 seconds and rest for 30 seconds. Repeat five times.

4) Alternate Knees to Elbows

Work on your abs by sitting up straight and placing your hands on the side of your head. Then twist your body as you lift you right leg and bring your left elbow towards yours right knee. Hold for two seconds, lower your leg, and come back to an upright position. Repeat the same series of movements going to the opposite side, going back and forth 50 times.

Get Healthy at Work with 5 Exercises You Can Do At Your Desk

Yeah, push-ups might be a bit overboard in the workplace, but if you have a private office, it’s not a bad idea.

5) Tricep Desk Dips

These dips address your triceps, also known as the back of your arms. To begin, place your bottom on the edge of your desk, then place the palm of your hands (fingers facing forward) on the edge of your desk on either side of you. Sitting up tall with your feet together, arms straight, eyes forward, shoulders down, and your elbows in, slowly bend your elbow and slide forward off your desk and dip down several inches, and then push back up. Dip to where your elbows are bent at a 90 degree angle. Repeat 20 times.

Whew! That was a workout. Hopefully your coworkers didn’t give you too many strange looks as you completed these 5 deskercises. Your next goal? Do them every day. Not only will they help keep you in shape, they’ll provide a nice little break in the middle of a long work day.

Do you have any recommendations for workplace activities to help get in shape and stay healthy? Share with us in the comments!

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Comments (9)

 

  1. Rebecca Candler says:

    Haahahaha ima try but if i bust my head open. IM doing the ethosien diet and just trying to stay really active. Lost 34 lbs in 4 months

  2. 9 Ways to Self-Motivate While Working from Home | My Health Reporter says:

    […] how do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  3. […] how do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  4. […] how do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  5. 9 Ways to Self-Motivate While Working from Home – Powerful8s says:

    […] do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  6. […] do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  7. […] do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  8. […] do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]

  9. 9 Ways to Self-Motivate While Working from Home – How to kill your time? says:

    […] do you balance exercise with getting work done? Besides taking medical recommendations, try “deskercises”—exercises you can do at your desk to keep blood flowing and brain […]