Top 7 Easy Exercises You Can Do At Your Desk 

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Today’s modern technology has provided us with so many benefits and conveniences, but there can be drawbacks too. Just like sitting at a desk for eight or more hours a day, five days per week, and probably the most weeks of the year. 

This is quite unfortunate as the very thing that can make us profitable, productive, and successful employees for the company we work for can also destroy our health—even worst in a permanent way. Most of us are still working from home and we’re sure that by now, you are aware that too much sitting can be the culprit for high blood, heart disease, diabetes, and other chronic conditions. 

Although we don’t mean that our jobs are going to kill us, every one of us should take a few easy steps to improve our health at work. The simplest way to begin your healthy lifestyle journey is to get moving a little at your desk. 

So, whether you’re working remotely or you’re back at the office, here are some easy and best exercises you can do at your desk. These exercises won’t require you to buy any gym equipment, all you need is yourself and your commitment. 

And if you’re looking for some ideas for your online fitness class for work, then this article is for you.

#1 Triceps Dips 

10 Exercises You Can Do At Work - Physical Therapy Institute
Photo by Physical Therapy Institute

If you want to give your upper body some focus, try doing some triceps dips. In this exercise, you would need a stationary chair. Get to the front of the chair, with both hands facing forward. Then your palms should be placed flat on the chair, elbows must be bent straight back, then lower yourself straight down a few inches, maintaining your back as close to the chair as possible. 

Afterwards, straighten your arms to rise back to repeat the move. Try to complete 20 dips. 

#2 Arm Circles 

Another upper body exercise is the circle back move. Basically, you just simply stand with feet shoulder-width apart, arms must be extended straight out to sides at shoulder height. Then try to move your arms in tiny backward circles. 

Perform this 20 times in a certain direction, then switch directions after, and repeat. 

#3 Wrist Stretches

Great Yoga Stretches You Can Do at Your Desk
Photo by VeryWell Fit

If you use the computer a lot, then wrist stretches are for you. These stretches can help relieve and avoid wrist pain and other severe conditions sooner. What you can do is to lift your palms, extend or stretch your arms, palms should be pressed into each other, shake your hands to remove any tension, or consider wrist curls utilizing water bottles as weights. 

#4 Desk Push-Ups

This is for the guys who want to keep improving their chest or shoulders. But you need to make sure that your table is strong enough to support the weight of your body. Afterwards, take several steps back so you can position your hands flat on the desk, a bit wider than shoulder-width. 

Remember to lower yourself down toward your desk, maintaining your core tight. Then push back up once your arms are straight but not locked. Again, do 20 reps of these desk push-ups. 

#5 High Knees

Of course, you need to do a little cardio. High knees exercise are great for this. All you have to do is to stand up from your desk and get your knees as high as you possibly can. This move is somehow the same as running in place but the difference is your attention is to bring your knees high. Your hands can help you so use them to tap the palms with your knees to ensure that you’re performing this exercise correctly. 

#6 Seated Leg Raises

Six seated exercises to keep you limber at your desk
Photo by Popular Science

Are you worrying about skipping leg day? Then seated leg raises are for you! You may do these leg and abdominal exercises even when you’re working from home or on a conference call without people even noticing. 

And you know the amazing part about it? They target the front of your thighs (quadriceps), the bottom (glutes, and the hamstrings (the back of your thighs). So you’re already getting a killer combination exercise without the need to get up. 

To do this properly, you need to uprightly sit in your office chair. Then your left leg should be straightened up so that it is parallel to the floor and hold in place for 10 seconds. You also need to do the same thing for your right leg. Do 15 reps for both legs. 

#7 Oblique Twists

If you want to focus on your core and get rid of some of those belly fats, oblique twists can help you out. This is perfect if you have a swivel chair! You can use its twirl to your benefit with this oblique abs fix. As you sit upright and with your feet floating over the floor, hold onto the edge of your desk. Then use your core to swivel the chair from side to side. 

Make sure to go back and forth 15 times. 

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