As you probably already know, sitting down all day at work can be harmful for your health – especially if you’re not exercising outside of work. But don’t worry, there are plenty of exercises designed for those who are struggling to combine a busy work life as well as a fitness regime.
Below are 10 of our favourite activities you can do without leaving your desk.
This easy exercise is designed to strengthen your leg muscles and can be done sitting with your legs underneath your desk. Sit on the edge of your chair, bend your knees as normal and keep your feet flat on the ground. Gently extend your right leg out in front of you until it’s parallel with the floor. Hold the pose for 10 seconds before repeating the same move with your other leg. It’s up to you how many reps you do, but it’s recommended you start with a set of five and then work your way up from there.
If your neck and shoulders stiffen up during the day, try doing some simple shoulder shrugs, which work the trapezius muscles of your back. While sitting upright, pull your abs in and turn your palms upwards. You should start to feel your shoulders roll backwards. Roll your shoulders back and forwards to release the tension across your upper back.
This one’s a bit like jogging on the spot – except you’re sitting down. While at your desk, try tapping your feet for 30 seconds at a time, or even longer if you wish. This exercise will get your heart rate up and give you a little boost of energy.
While sitting at your desk, place your hand right over your left knee and look over your left shoulder. Hold this pose for around 30 seconds and then repeat the action on the opposite side. It's a great exercise to release any tension from your lower back and sides.
This silent deskercise involves simply taking a deep breath in to tighten the abdominal muscles and bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat this exercise for 12-15 reps.
Grab your water bottle, or anything of a similar weight, and let your arms fall to your sides. Then slowly bend your arm upwards holding the water bottle and repeat, until you’ve managed three sets of 12 reps on each arm.
This exercise does involve getting out of your seat, so maybe give colleagues who sit by you a little heads up! Position yourself on the edge of your desk and place your palms flat behind you, either side of your hips. Keep your feet are flat on the floor, then bend your elbows and lower your body. Hold this pose for 30 seconds then repeat for around five minutes or so.
Wall sits help build overall strength and stamina. Simply stand with your back against the wall, bend the knees and slide your back down the wall until your thighs are parallel to the floor. Keep this position for around 30-60 seconds (or for as long as you possibly can).
If your job requires you to be on the phone a lot, then you can incorporate this exercise as part of your daily routine. Simply stand up and stretch your body head to toe, or focus on the section of your body that needs some attention.
Sit at the edge of your seat and hold onto the sides of your chair. Draw your knees together and lift your legs towards your chest. Repeat this exercise for one minute, or more if you want to challenge yourself.
Next time you’re feeling a little sluggish or want to squeeze in a small workout when you’re at work, try a few of these exercises – they will leave you feeling stretched and energised, ready for the day ahead!
What's your favourite exercise to stay fit? Tweet us @OregaOffices!
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