If your job requires you to sit still for several hours every day, doing simple stretches and exercises at your desk can help you stay flexible and keep moving.
The average American does nothing for about eight hours a day. Pedersen says that you shouldn’t sit for more than four hours a day. The Mayo Clinic says that sitting for long periods of time can make health problems like obesity, high blood pressure, high cholesterol, high blood sugar, and cancer worse.
If you feel like your back is stuck to your desk chair, try one or all of the moves below. They will help your circulation, keep you from getting hurt or stiff, and even help you get stronger. When you use some name-brand workout equipment and do some flexibility exercises, your muscles will feel great.
Most of the work we do in the office is small things like texting and typing. That’s why this kind of hand and wrist stretch is so important. Put your hands on the desk with your palms facing down and your fingers pointing toward you. Leaning forward makes the stretch stronger. Hold the stretch until the tension goes away.
This quote is often used online for a good reason, even though it may seem too dramatic. It is more important than ever, since most of us spend most of our days sitting at a desk and staring at a computer screen. The supposed author of the quote, Nilofer Merchant of Harvard Business Review, says what she meant:
Sitting in front of a computer for long periods of time can be hard on your body if you don’t have good posture at your desk, watch what you eat, or try to do some physical activity to balance out the time. Sitting at a desk all day can also lead to obesity, back and neck pain that doesn’t go away, and carpal tunnel syndrome.
There are, however, many ways to fight these effects and keep your health in good shape without quitting your desk job and looking for a new one. Desk exercises, also called deskercises, can be done at your desk to improve blood flow, build muscles, and keep your mind working.
Merchant says that after just one hour of sitting, the body makes 90% less of the enzymes that burn fat. Also, your body’s metabolism slows down, and after only 20 minutes, your spine starts to hurt and blood clots form in your legs. Sitting for long periods of time every day can also shorten your life and make you more likely to get deep vein thrombosis (DVT). Because of this, it’s easy to see why some people use standing workstations and why it’s important to be aware of how much time you spend sitting down each day, whether at a desk or on a couch. Most likely, it’s a lot more than you think.
A wall sit is a great way to build strength and stamina without making any noise. Try it while you’re waiting for your food to heat up in the microwave or against an open cubicle wall. Stand with your back against the wall, bend your knees, and slide your back down the wall until your thighs are parallel to the floor. Just stay there for one minute. Sit on the wall with one leg and do a bonus move by crossing your right ankle over your left knee. Hold for 15 seconds before you change.
When you’re feeling tired in the middle of the afternoon, you probably won’t want to get out of your office chair and do burpees in the hallway. If you want to get some exercise and feel more energized at work, try these suggestions for things you can do at your desk without letting on to your coworkers.
Desk push-ups are a great way to strengthen your shoulders, arms, and back. Lean forward and put both hands on the edge of the desk to make sure you have the right stance. Then, to do a push-up, lower your chest toward the desk while bending your elbows and keeping them close to your body. Do three sets of 10-15 reps each to make sure you have worked the muscles enough.
Most of the time, it’s because of how much time you spend sitting at your desk at work. Michael Fredericson, a sports medicine doctor at Stanford Health Care, says that the main problem is that we were not made to sit for long periods of time. But if your job requires you to sit at a desk for long hours, “you tend to lean forward, your neck sticks out, and your eyes get tired.” Stress affects every part of your body.
Face forward, tilt your right ear toward your right shoulder, and let your left arm hang straight down to stretch your neck and shoulders and make the stretch more effective. Hold for 20 to 60 seconds each time. Do this four times on the left side.
While you’re sitting at your desk, work out your great legs. No one will even see you working out, we promise! Just put your feet on the ground and sit on the edge of your chair with your knees bent. Straighten your right leg and line it up with the floor by gently extending it out in front of you. Repeat with the opposite leg after 10 seconds of retaining the stance. Each leg should do the exercise five times.
Did you know that you can strengthen your body at your desk and improve your health? Many workouts are made for people who work from 9 to 5 and don’t have time to do a normal fitness plan. We know that work can be hard sometimes, so being able to take a break, relax, and then get back to what you were doing is helpful. Here are some of our favorite exercises that will help you stay in shape and calm your mind when you need it most.