10 Exercises You Can Do From Your Desk

Did you know the average human spends 12 hours a day sitting down? A sedentary and physically inactive lifestyle kills more than 3 million people every year. 

If you spend all day sitting at a desk for work, you should consider doing some desk exercises to help you get a workout in throughout the day. 

This guide will go over some common exercises you can try. Keep reading to learn what they are. 

1. Try Leg Extensions Throughout the Day

Leg extensions are simple enough to do while sitting at your desk. Sit straight up in your chair and extend one leg straight forward. Hold your leg out in this position as long as you can, and then lower your leg. 

Repeat the same process with the other leg and alternate between the two. Repeat this exercise ten times. Try to time how long you can keep your leg extended and try to hold it out for longer each time you do the exercise. 

2. Do a Chair Stand

When doing chair stands it’s vital to have a chair that stands still. A chair with wheels isn’t the best option unless you’re able to lock the wheels. 

You’ll start this exercise in a sitting position with your knees at a 90-degree angle. Stand up slowly while engaging your hip and thigh muscles. Sit back down to complete the exercise. 

Fold your arms across your chest to help you maintain balance. Complete ten repetitions or as many as you can in 30 seconds. 

3. Exercises for Your Neck 

If you work sitting at a desk all day long, your neck is bound to start to feel tense or achy. Sitting hunched over in front of a computer isn’t the best thing for your spine. 

Avoid the discomfort with some neck rotations that will help relieve tension. Slowly lower your chin until it’s touching your upper chest.

Rotate your head slowly in the clockwise direction. Rotate your head back to your chest. Repeat the exercise five times in the clockwise direction and another five in the counterclockwise direction. 

4. Try Arm Extensions Too

Extend your arms out straight above your head and stretch them as much as you can. You can also extend your arms out in front of you. This exercise is great for your arms but can help with stiff shoulders as well. 

Try to keep a good posture while doing arm extensions. Repeat the exercise ten times in either direction. You can do five extensions above your head and five out in front of your body. 

5. Do Some Calf Raises

You’ll have to stand out of your chair to do this exercise routine. Stand behind it to use it for balance. You can do one leg at a time or do the exercise using both. 

Lift your heels forward, shifting your weight onto your toes. Hold this position for a few seconds, and then bring your heels back down.

Do 20 repetitions of this exercise. Make sure you’re keeping your back straight and shoulders back during calf raises. 

6. A Shoulder Blade Squeeze Can Provide Relief

If you want to have better health, you don’t have to use your sedentary job as an excuse not to exercise. There are all kinds of great desk exercises that are a great way to keep you stretching and moving. 

A shoulder blade squeeze is a great way to relieve tension and help with bad posture. This exercise can relieve stiffness and even help you become more productive too. 

Pull your arms out behind your back while holding your hands together. Make sure to squeeze your shoulder blades together for at least ten seconds. Release your shoulder blades and repeat the exercise ten more times. 

7. Back Twists Are Great 

Back twists can help relieve any discomfort you feel from sitting in the same position for a long period of time. Make sure you’re sitting up straight first. 

You’ll then start by placing your left hand on the small part of your back and twisting as far left as you can. Repeat the same motion with your right hand toward the right side. Move slowly to avoid injuring yourself. 

8. Do Bicep Curls at Your Desk 

There’s simple desk exercise equipment you can keep at work, so you can get in a quick workout when you have a break. Buy a pair of small dumbbells so you can do some bicep curls at your desk. 

Start with your hands by your hips and your palms facing out. Curl the dumbbell up until it reaches your bicep, and then move your arm back down by your side. Repeat the exercise ten times with each arm. 

9. Try Chair Squats

Squats are a great exercise for your lower back and your quads. This is an easy workout that doesn’t require any expensive equipment. 

You can complete this workout from the comfort of your own home using your home office chair. To do a chair squat, you’ll need to lower yourself down until your bottom touches the edge of your chair. Stand up and repeat the process ten times.

10. Punching Can Relieve Tension

Punching into the air at your desk is a great way to wake you up and get your heart pumping when you start to feel the midday slump. Punch above your head for 30 seconds. Repeat this process out to the front and both sides. 

Desk Exercises You Should Try 

If you’re interested in staying active even while at work, you should consider doing some of the desk exercises on this list. Arm and leg extensions relieve tension and are easy to do whether you’re at the office or work from home. 

Did you find helpful tips in this blog? If you did, check out some of the other health and wellness blogs on our site. 

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