10 Simple Exercises You Can Do at Your Office Desk While Sitting

by kshitij
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Why are we in a need of a office desk exercises that we can do while sitting ?

The modern technology has brought a lot of advantages and facilities, along with one major disadvantage. We sit at a desk for approximately eight to nine hours a day, and five days a week. We work continuously like a machine without any halt to validate our worth.

But sadly, things that make us productive, effective, and successful employees for the organization can wreck our health as well.

office obesity

Sometimes the consequences are normal and curable, however, in many cases, its impact is fatal and perpetual.

Too much sitting gives rise to several health ailments such as diabetes, blood pressure, weight gain, heart disease, and other incurable diseases. Moreover, according to a recent study, people who sit and work all-day have a 40% increased chance of dying.

We are not saying that quit your job, or your work is going to kill you. The idea is to inform you about the consequences to help you take the necessary steps to enhance your health at work.

A simple way to begin: just start moving your body a little bit more at your desk. It will not take a lot of time and effort to take care of your body and health on the job.

To help you more, we have shared the list of some desk-friendly exercises that’ll counteract the impacts of sitting all day, or you can say exercises you can do at your desk.

Here are some of the exercises you can do at your desk

1. Calf-Toning Exercise

Tone your calves by simply lifting your legs up on the tips of your toes while staying in the sitting position.

Lift up your legs and hold the position for 10 to 15 seconds, then turn back to the previous position. Repeat the exercise 8 to 10 times.

2. Do Clenches

The beauty of doing this exercise is that you don’t have to get up and nobody will be able to spot that you are doing workout secretly  

Simply clench your buttocks & hold the posture for five to ten seconds. Perform 5 sets of 8 reps.

3. Ankle Rotations

This exercise is perfect to increase the flexibility of your ankles that keeps you away from the unnecessary sprains.

To perform this activity, simply Turn and twist your ankles in both clockwise and anti-clockwise directions for five seconds. Perform 5 sets of 8 reps in each direction.

4. Arm stretches

You can do a lot of arms-related exercises while sitting at your desk.  

Stretch your right arms muscles as far to the left as you can, by using your right arm while holding it in the curve of your left side elbow and then hold it there for a few seconds, this is one of the easiest exercises you can do sitting down 

Don’t forget to hold your arms straight for the best stretch. You need to hold the stretch for five to six seconds. Perform 8 reps before changing your position for the left arm.

5. Crunches

Move to the side of your chair together with your feet on the bottom. recline on the backrest.

Then move your straightened legs some inches above the ground and raise your back a few inches off the backrest. Feel the burn in your abdominal muscle groups and keep for ten seconds.

If that is challenging and painful, twist your left side knee a bit or turn your right side knee a bit.

8 reps of ten seconds each can fortify your core significantly when performed regularly.

6. Arm Pulses

Arm pulses are one of the best exercises for stretching out your shoulder. You need to stand up at your table with arms by your sides and palms facing the backside.

Pulse your arms backward for 15 to 20 seconds, maintaining arms as long and straight as possible, it is one of the best desk job exercises you can do while sitting.

7. Desk Push-Ups

First things first: You need to make sure that your table or desk is strong enough to support or carry your body weight.

After that, you need to take a couple of steps back, so it’s become easy for you to put your hands flat on your table or desk, a little bit wider than your shoulder-width.

Bend yourself down towards the desk, while keeping the core tight. Then just push back unless your arms are straight but not locked.

8. Wall Push-Ups

This is the revised version of the desk Push-ups. Here you need to stand a few steps away from a wall and bend towards it, keeping the hands flat & wider than the shoulder.

You need to lower your body towards the wall, holding your abs firm for maintaining a straight line from the head to toes. Then just push back unless your arms are straight but not locked.

9. Seated Bicycle Crunches

In this exercise, you need to sit in the chair, keeping your toes and feet flat on the ground. 

Now place the hands back your head and raise your one knee to the opposite elbow, turning your body forward toward it, then turn back to the seated and straight-back position.

Perform 15 twists, then switch to the other side.

10. Torso Twist

In this exercise, you need to place your feet strongly on the floor and then place any of your hands on the backside of the chair. 

Now take a breathe and twist the upper body towards the arm that placed on the chair back, utilizing the other hand to push against your leg for support.

Hold the posture for 3 to 4 deep breaths and then repeat on the other side.

Some of the chair exercise equipment for office or home

Stretch Bands

Stretch bands are the best office exercise equipment as they are easy to carry and can be used in multiple of ways that include legs and hands exercise, cons about these are that you will need a little space and time to perform this exercise. 

Grip Exerciser

This exercise equipment is amazing as you can do exercise while sitting, this acts as a great way of building grip and muscle strength while sitting at desk . They are available in three different size and weight variants. 

Posture Chair

This chair will support your back as well as your legs and will help you in maintaining  your sitting posture all day while you work on you office desk.

Upright GO 2 NEW Posture Trainer and Corrector

This is one of the most natural way of getting your posture corrected, as it is always said that good posture means healthy body so this is a gadget that you can connect with your mobile device and monitor your posture all day 

Exercise Ball

Imagine how amazing it would be that you can work out without moving , it has been proven that while you are sitting on a exercise ball you can been about 50 calories per hr, so why not give it a try . 

SITFLOW Under Desk Leg Swing

This leg swing has proven health benefits, while sitting if you will keep you feet on it,  leg workout can be done, this equipment is best for thigh and feet workout. Amazing this about it is that it is not that expensive so why not give it a try.   

Last words

We all want to stand out from the crowd, and consequently, we work vigorously to achieve our career and life goal, except for these equipment healthy diet is also very important.

However, being busy isn’t an excuse to not stay healthy and fit. In fact, a person who exercises daily have a healthy, creative and active mind.

Your body should be your first priority. You should always try to make time for exercises, jogging, Yoga, cardio, etc. Also, there are several other ways you can include exercise in your daily regime by doing a few easy sitting exercises at work or also workout at home.  

Moreover, always remember to keep your body hydrated. Eat healthy foods such as banana, almonds, and other healthy items.

Performing a few easy exercises while sitting in the office every day properly and regularly, can help in enhancing your flexibility, muscle tone, and strength.

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