10 Simple Exercises You Can Do Under Your Desk to Stay Active During Work Hours

10 Simple Exercises You Can Do Under Your Desk to Stay Active During Work Hours

Sitting at a desk for long periods can have negative health impacts such as poor posture, back pain, and reduced flexibility. Though most people spend a lot of time sitting, there are quick and straightforward exercises that they can perform without leaving their work station. Below are ten exercises you can do under your desk to stay active during work hours.

1. Leg lifts

Sit straight, hold onto the edges of your chair, and lift one leg at a time until it’s parallel to the ground. Hold for five seconds or more, lower, and switch sides. Repeat this 10-12 times to work out your lower abdominal muscles.

2. Chair dips

Sit at the edge of your chair, place your palms on the edge, and slide forward so that your bottom is off the chair, your knees are bent, and your feet are on the ground. Move up and down by bending and straightening your arms, focusing on your triceps. Do 2-3 sets of 10-15 dips.

3. Chair squats

Standing a few feet away from your chair, keep your feet shoulder-width apart and arms straight in front of you. Hinge at your hips and bend your knees to sit down onto the edge of your chair, then stand back up. Do 2-3 sets of 10-15 squats.

4. Seated crunches

Sit tall and straight, place your hands behind your head, and lift your knees towards your chest. Contract your abs and exhale as you crunch forward, bringing your elbows and knees together. Take a breath and return to the starting position. Do 2-3 sets of 10-15 reps.

5. Ankle alphabet

Sit on your chair with your legs together and your feet flat on the floor. Make the alphabet in the air using one foot and then switch to your other foot. This exercise improves ankle mobility, reduces stiffness, and enhances circulation.

6. Shoulder blade squeeze

Sit tall, stretch your arms straight out in front of you, and press your shoulder blades together as if squeezing a pencil between them. Hold for 10 seconds and repeat 5-10 times to open up your chest.

7. Calf raises

Place your feet shoulder-width apart, sit tall, and lift your heels off the ground and onto your toes. Hold for five seconds, lower back down, and repeat 10-15 times to work your calves.

8. Wrist stretch

Extend your arms in front of you with your palms facing down, then use your other hand to pull the fingers and palm towards you. Hold for 10 seconds and switch to the other hand to release the tension and avoid carpal tunnel syndrome.

9. Desk push-ups

Stand up and a few feet away from your desk, extend your arms and place your hands on the edge. Bend your elbows and bring your chest towards the desk, then push back out and repeat for 2-3 sets of 10-15 reps.

10. Glute squeezes

Sit tall, squeeze your glutes together, hold for 10 seconds, and release. Repeat this 10-15 times to work out your glutes and reduce lower back pain.

In conclusion, these ten simple exercises can help you stay active, healthy, and fit, even when you are sitting at your desk for long hours. Finding creative ways to integrate movement into your workday not only enhances your fitness but also keeps you productive and motivated. Try doing these exercises daily to improve your health and wellbeing.