Though regular daily exercise is essential for staying active and healthy, it’s not always easy to fit in enough time in a busy schedule to get the amount of exercise you need. If you’re struggling to meet the 150 minutes of exercise time the Centers for Disease Control (CDC) recommends, you should know you don’t need to wait until after work to go to the gym or exercise at home. You can also do desk exercises during breaks to spread your exercise time out more evenly throughout the week.
Although usually done in short intervals, these desk exercises are often as effective as longer ones in improving your body’s strength and flexibility. They also help stave off chronic conditions like heart disease that are associated with too much time spent sitting. Here are some great desk exercises for you to do when working in the office or from home.
Seated Leg Extensions
Seated leg extensions are a great way to strengthen your thighs and core muscles without having to get out of your chair. To do these, sit on the edge of your chair and make sure your thighs are parallel to the ground; if they aren’t, adjust the height of your seat until they are. With your arms at your side and your back straight, extend your right leg and position your foot so your toes point up and your heel’s on the floor.
Lift your leg up as high as you can without arching your back or feeling pain, hold your leg in place for the space of two breaths, then lower your leg again. Repeat the exercise with your left leg. You should aim to raise each leg 10 to 15 times. Once your legs are stronger, you can integrate some ankle weights into your reps.
Seated Reverse Flys
Designed to work your upper back and shoulders, seated reverse flys also can help improve your posture if you tend to hunch over while you’re working. Start by sitting at the edge of your chair; keep your knees bent and feet flat on the floor. Keeping your spine neutral, lean slightly forward and squeeze your belly button to engage your core. Slowly raise your arms to your sides so they’re parallel to the ground. With your elbows slightly bent and your palms facing out, squeeze your shoulder blades together. Repeat these desk exercises at least 10 to 15 times.
Oblique Twists
If you work in a swivel chair, these desk exercises are a great way to stretch your oblique muscles. To do these twists, sit in your chair and put your hands on the edge of your desk. Making sure to move from your core, use your hands to spin yourself all the way to one side, then spin yourself all the way to the other side, repeating this at least 10 times for each side. To do this exercise without a swivel chair, stretch your arms straight out in front of you and turn your body from left to right.
Triceps Dips
Triceps dips are great for working your upper body muscles, including your triceps, chest muscles, and core. Using a stationary chair (i.e., one that doesn’t have wheels), stand in front of the chair and place your palms with your fingers pointed away from you flat against the chair. Keeping your heels on the ground and your legs straight in front of you, lower your body until your upper arms almost parallel the ground, and then lift yourself back up to your starting position. Repeat this exercise at least 10 times. If you’re just beginning to use this exercise, you can bend your knees instead of keeping your legs straight as you dip to relieve some pressure from your arms.
Desk Planks and Pushups
Able to work your upper body and core muscles simultaneously, desk planks and pushups have also been proven to reduce your risk of cardiovascular disease. To begin either exercise, place your hands on the edge of your desk, keeping them shoulders’ width apart; then move your feet backward until both your arms and your body are fully straight.
If doing a plank, keep your glutes and core tight and hold your position for 30 seconds. If doing pushups, lower your body until your elbows bend 90 degrees and then push yourself back up until your arms and body are both straight again. Repeat this exercise at least 10 times. You can do a couple of planks or pushups every time you get up from your desk to build up your core strength.
Final Thoughts
Leading a sedentary or inactive lifestyle has been traced to higher risks of medical conditions like heart disease and osteoporosis, whereas staying active and exercising every day can help you lead a longer and healthier life. Though the CDC encourages people to get at least 150 minutes of exercise a week, it can be tough to fit that much time for exercise into an already busy schedule.
Thankfully, even if you don’t have time every day to do long workouts, you can still do desk exercises every day to get the necessary activity you need while you work. These mini-workouts are not only simple and convenient to do but are just as effective for keeping you healthy as longer ones are. By incorporating these desk exercises into your everyday routine, you can make sure you’re doing what’s necessary to improve your health and quality of life.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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