I am a person who is always on the go and can appreciate a quick exercise or stretch throughout the day. With working full time at a desk, you might be surprised at the number of exercises that can be accomplished there. Think about all of the times you are waiting for a web page to load or something to print. Next time, throw in a stretch or exercise during this time. This will help keep your blood flowing and can also reduce stress levels.
My Top 5 Desk Exercises:
Tricep Dips
- To do this, you will need a chair that doesn’t roll away from you. Move to the front edge of your chair and place your legs out in front of you, with your feet flat on the floor.
- Put your hands behind you and grasp the front edge of the chair with your fingers pointing forward, toward your desk.
- Use your core and arms to lower your body, hold for a few seconds and then raise yourself up.
- Repeat this 15 times.
Hamstring Curl
- Stand behind your chair or next to your desk, and use the back of your chair or desk for support.
- Bend your knee and try to keep your foot flexed.
- Lower down and then come back up.
- Do this 10 times and then repeat with the other side.
Elevated Push-Ups
- While standing, put your hands on your desk and walk backwards to where you are at an angle against your desk.
- Once in this position, lean in against the desk and push off.
- Hold for a second and then lower down, like traditional push-ups, but elevated against your desk. You can also do this standing against a wall.
- Repeat this 15 times.
Wall Sit
- Stand with your back against the wall.
- Slowly lower yourself into a seated position.
- Hold this position for 15 to 30 seconds at a time.
Light Aerobic Exercises
- Depending on my attire for the day, you may catch me in a quick 60 second aerobic exercise where I complete jumping jacks or jog in place. Low impact movements are easy to incorporate when you just need to move.
- A favorite for several of us at the office are lunge walks through the hallway. Heading to the bathroom, try lunges to get there.
- An easy thing to throw under your desk are a pair of hand weights, or you can use water bottles. You can easily incorporate some bicep curls in between calls!
If I have been on a long conference call or sitting in a meeting, these quick exercises will wake up my body and get me ready for what I need to focus on next. I have also found some benefits from using a standing desk and a stability ball. The standing desk I use allows my desk to be raised or lowered, which gives me the option to stand or sit while I work. When I sit, I typically use a stability ball in place of a chair. The number of exercises multiplies when you use a stability ball and I have found the biggest benefit to be less tension in my lower back. Find what works best for you at your desk!
My next challenge will be incorporating some yoga at my desk. If you have some favorite exercises you are able to do at your desk, please share those with me!
