5 daily exercises at your desk
If you work on a computer or laptop every day, it is easy to get so immersed in your work that you do not move for hours! Most of the time, we do not even notice. That is why it is so important to have a light exercise routine that can be done at your desk, allowing you to train your body and mind without disrupting your work.
If you would like to incorporate seated exercises into your daily routine, we have collected five of the best ones that you can try at the office or at home.
Why is daily exercise good for you?
Our bodies were not designed to spend all day sitting at a desk staring at a screen. Most of the time, our good posture is compromised as we adapt to our computers instead of the other way around.
Research suggests that too much sitting can lead to obesity, high blood pressure, abnormal cholesterol levels, and excess fat around the waist. Guidelines suggest that adults should aim to engage in some form of physical activity every single day. Experts suggest 150 minutes of exercise per week is a reasonable goal. Regular physical activity helps protect against many health conditions, including high blood pressure, diabetes, and obesity. It can also give you more energy. Exercise is also an excellent natural remedy for many mental health issues, such as depression. Numerous studies have found that movement has a positive effect on mood.
The best exercises you can do at your desk:
Seated leg lifts
Seated leg lifts target the front of your thighs (quadriceps), glutes, and the back of your thighs (hamstrings).
To do the move, sit up straight in your chair, straighten one of your legs—keeping your toes pointing toward the ceiling—and hold it there for 10–15 seconds.
Repeat the move with your other leg. Aim for 15 repetitions, lifting only one leg at a time. Seated leg lifts help strengthen your core muscles, improve flexibility, and reduce the risk of back injuries.
Seated torso twists
This is a fun movement that will not draw attention to you if you are in an office with others!
Sit up as tall as you can and take a deep breath in. As you exhale, twist to one side, and focus your eyes in the direction you are turning.
Take five deep breaths before repeating the exercise on the other side. Move your head while twisting so you do not strain a muscle.
Torso twists engage your obliques and help stabilize your spine while increasing mobility.
Abdominal crunches
This movement is super simple and helps strengthen your abdominal muscles and improve your core. Move forward in your chair so your back is not touching the backrest, and sit up as straight as you can. Tighten your abdominal muscles as much as you can and hold them there for 10–15 seconds. Relax and release, then repeat the process for 15 repetitions. You should feel your abdominal muscles feeling tighter. To make the exercise harder, perform it while standing if you have a sit-stand desk.
Shoulder shrugs
When we hunch over our desks for long periods or use a mouse, our shoulders, back, and neck sometimes start to hurt. Shoulder shrugs are very simple, and you can perform this exercise at any time while sitting at your desk.
Chair dips
Chair dips work your triceps, which are the muscles on the back of your arms. You can safely perform this exercise at home with your office chair—provided it is not on wheels!
Sit in the chair with your arms down by your sides and your feet flat on the floor. Then, move your hands to the front of the chair and grip the front edge with your fingers. Move your torso off the chair and straighten your arms. Inhale, and slowly lower your body. Exhale while pushing yourself back up to the starting position.
Vitamins for working out: Holland & Barrett vitamins
Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
2. https://www.nhs.uk/live-well/exercise/
3. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
4. https://www.health.harvard.edu/newsletter_article/how-much-exercise-do-you-need
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
6. https://www.medicaldaily.com/leg-raise-benefits-5-surprising-effects-exercise-muscles-431182
7. https://livehealthy.chron.com/tightening-stomach-muscles-work-out-abs-desk-7681.html
8. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sitting-at-your-desk-doesnt-have-to-be-a-pain-in-the-neck/art-20269947
9. https://www.healthline.com/health/chair-dips#overview
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