Workout at Work: 25 Exercises for Back Health to do at Your Desk
Then, begin performing your jumping jacks, keeping your arms fully extended and making wider jumps to increase intensity. You can exercise even from a seated position. Believe it or not, you can do some of the best leg exercises without ever even moving from your seat. Leg raises have a wealth of benefits, and you can perform them right from your desk chair. For an extra challenge, pulse your legs lightly at the end of your set, and perform between 10 and 20 reps per set before relaxing.
Try working your abs with this move. To start this exercise, you need to sit with good posture and scoot to the front of your chair so that your butt is close to the edge. Then, lean back slightly so that your upper back is supported by the chair. Anyone can do this one, you are in control of the intensity based on the pace you choose. Want an even bigger challenge? Bring your knees up to waist level. Remember, you are saving your life! Plus, there are options besides the floor. The modifications are to do them on the wall or on the edge of your desk.
From your chair, stand up, sit back down and repeat 10 more times. Tricep dips can be done pretty much anywhere. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Hop on both feet at once, or alternate.
Increase the intensity by adding the arm movements you would do if you had a rope. Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do 3 sets of This is an isometric move. Squeeze your glutes as hard as you can and hold for 10—30 seconds. Look around the office and find an old phone book or a ream of paper, something that weighs a few pounds.
Hold it at shoulder height and then raise it all the way overhead. Another great isometric move. Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10—30 seconds at a time. With one leg in front of the other, gently lower the knee of your back leg down towards the ground.
Like you were going to propose to a co-worker. These next 10 ideas are pretty ambitious. I would recommend picking one or two to start with and not trying to implement them all at once.
There is something strangely gratifying about the ability to get the nearest parking spot to the entrance, but parking at the edge of the lot will help you get a lot of extra steps in your day. Take the stairs instead. The stairs are a great way to increase your heart rate and tone up those legs. Having an assistant may be a perk of your job, but if you got your own coffee and walked over to the copier more often you would be spending less time sitting. If you have to be on the phone a lot, what better time to stand up and do some stretches. Schedule 10—15 minutes a day to just walk.
See how many steps you can get on your fitness tracker.
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Put it on your calendar to make sure it happens. Better yet, find someone to go with you and hold hold each other accountable. What if instead of picking up the phone or sending an email over to Bob in accounting, you actually went and paid Bob a visit? Why not have a walking meeting next time instead of sitting in a cold conference room at a table with stale donuts?
And because exercise improves brain function 5 , you may come up with some of your best ideas! If you live in a city and rely on public transportation, try getting off the train or the bus a stop or two away from your usual stop and get some extra steps in. For a better workout, take the steps two at a time. Office Chair Abdominals Replace your office chair with an exercise ball for all-day abdominal toning and strengthening. Sit on the ball and find your balance.
Pull your navel in.
Pull you shoulders back no slouching. Place feet hip width apart. Bottom Line Lifters While you are helping your company to increase its bottom line, you can also lift your own. Lift one glute up and almost off the chair. Perform in a side-to-side rocking motion for 30 seconds. Next, squeeze your gluteus muscles. Stand with your feet shoulder-width apart. Shift weight to left leg. Lift right leg behind you. Hold on to your desk or chair for balance.
Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times.
Switch legs. Water Bottle Workouts Who needs weights? Sit tall with abs pulled in. Hold water bottle in right hand and curl it up towards your shoulder. Change arms. You can also use your water bottle to do front arm raises and overhead presses. Hold water bottle in right hand. Bend elbow. Extend arm overhead. Repeat other side. Water bottle twists are a great way to work your waistline. Hold water bottle at chest level.
Twist to the right as far as you can. Twist back to center. Twist to the left. Repeat 10 times. First try to lift the table. Put your hand under the table.
Press up against the table. Continue until your muscles are tired. Do this one hand at a time or both together. Next, push the table into the floor. Put hand on table, palm down. Press down as strongly as you can. Stop when your muscles are tired. You can do this one hand at a time or both together if it looks more natural. Raise the top of your shoulders toward ears. Hold for three to five seconds. Sit on the edge of chair.
Deskercise Habit: 30 Office Exercises to Stay Healthy at Work
Press down on table with both hands. At same time lift legs as high as you can. Innovative Isometrics Isometric exercises are also sometimes known as static strength training. Make a fist. Hold and release. Stretch fingers. Repeat ten times Strengthen your calves and ankles while you read, listen to a web cast or talk on the phone.
Stand and hold onto your chair. Rest your left foot on back of your right calf. Raise up on your toes. Hold for seconds.