Exercises to do at your desk
Stretching is fantastic, and it’s something you should include in your office work out plan, but what if you’re ready to take things to the next level? Check out the following exercises.
1. Walk/Jog/Run in place
30 to 45 seconds. 3 to 5 times. This one is as simple as it sounds. Stand Up from your chair and get to it. Anyone can do this one; you are in control of the intensity based on the pace you choose. Want an even more significant challenge? Bring your knees up to the waist level.
From your chair, stand up, sit back down and repeat ten more times. Simple!
3. Pretend jump rope
Hop on both feet at once, or alternate. Increase the intensity by adding the arm movements you would do if you had a rope.
4. Calf Raises
Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing in your toes. Slowly lower yourself back to the level. Do three sets of 10.
5. Glute Squeeze
This is an isometric move. Squeeze your glutes as hard as you can and hold for 10 to 30 seconds.
6. Shoulder Press
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. Ten reps. Three times.
Ideally, you should get up from your desk at least once an hour, even if it does not exercise to do at your office. Set the alarm to remind you to stop squinting at that excel worksheet and get up and move. Walking for just two minutes an hour can reduce the adverse effects of sitting.