Health and Me

Aarushi Bhadury

Desk Exercises All Corporate Workers Should Know

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When you are spending nine to ten hours sitting at a desk, you rarely have any time to yourself as you must do essential chores and get ready for the next day as soon as your workday is over. In this schedule you can see a glaring lack of one of the biggest essentials a person needs, exercising. While you may have a normal weight, there are a barrage of medical problems you can run into when you are an office worker. 

Imagine the strain your body is under when you are working for long stretches in a day. Your neck will be stiff and hurting, your back will also feel inflexible, and you will feel a burdening sense of fatigue no matter how much you sleep. This is where desk exercises come into play. While many people believe that doing desk exercises is just lazy, they are the most <span>accessible forms of exercise</span> that you can do anywhere, any time and <span>with minimal or no equipment.</span>

<h2>Desk Exercises You Can Do To Avoid Strain</h2>

Many studies have shown that being immobile for so long can cause you to develop several health issues and is really bad for your health. Sitting for long stretches is bad for your health because it slows down your metabolism, making it harder for your body to control things like blood sugar, blood pressure, and weight, which can increase your risk of diabetes, heart disease, and obesity. The poor circulation can also lead to different issues like ankle, neck and joint pain, even blood clots. Here are some exercises you can do, even while sitting.

<h4><span rel="noindex">Chair Squats</span></h4>

Stand with feet shoulder-width apart, facing away from your chair. Lower yourself like you're about to sit, lightly touching the chair, then stand back up. This strengthens your legs and glutes. Repeat 10-15 times.

<h4><span rel="noindex">Arm Circles</span></h4>

Extend your arms out to your sides at shoulder height. Make small circles forward for 15-20 seconds, then reverse the direction. This improves shoulder mobility and gets your blood flowing.

Sit tall in your chair and slowly straighten one leg out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other leg. Do 10-15 repetitions on each leg to work your quads.

Gently drop your chin to your chest and slowly roll your head in a circle, first clockwise, then counterclockwise. This helps relieve neck tension and improves neck mobility. Repeat 5-10 circles in each direction.

Sit up straight, place your hands on your shoulders, and gently twist your upper body to the left, then to the right. This helps improve spinal mobility and stretches your back muscles. Repeat 10-15 times on each side.

Sit on the edge of your chair, place your hands on the seat beside you, and slide your hips forward. Lower your body by bending your elbows, then push back up. This strengthens your triceps and shoulders. Aim for 8-12 repetitions.

Place your hands shoulder-width apart on your desk. Step back so your body forms a straight line. Lower your chest towards the desk, then push back up. This strengthens your chest, shoulders, and triceps. Aim for 8-12 repetitions.

Stand with your feet hip-width apart. Rise up onto your toes, lifting your heels off the ground, then lower back down. This strengthens your calf muscles and improves ankle stability. Repeat 15-20 times.

Place your forearms on your desk, shoulder-width apart, and step back until your body forms a straight line. Engage your core and hold this position for 30-60 seconds. This strengthens your core and improves posture.

While sitting, lift one foot off the ground and make circles with your ankle, first clockwise, then counterclockwise. This improves ankle flexibility and circulation in your lower legs. Repeat 10-15 circles in each direction per foot.

Health Conditions A-Z

health

Desk Exercises For Corporate Workers

Chair Squats

Arm Circles

accessible forms of exercise

Fitness and health

with minimal or no equipment.

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When you are spending nine to ten hours sitting at a desk, you rarely have any time to yourself as you must do essential chores and get ready for the next day as soon as your workday is over. In this schedule you can see a glaring lack of one of the biggest essentials a person needs, exercising. While you may have a normal weight, there are a barrage of medical problems you can run into when you are an office worker. Imagine the strain your body is under when you are working for long stretches in a day. Your neck will be stiff and hurting, your back will also feel inflexible, and you will feel a burdening sense of fatigue no matter how much you sleep. This is where desk exercises come into play. While many people believe that doing desk exercises is just lazy, they are the most accessible forms of exercise that you can do anywhere, any time and with minimal or no equipment. Desk Exercises You Can Do To Avoid StrainMany studies have shown that being immobile for so long can cause you to develop several health issues and is really bad for your health. Sitting for long stretches is bad for your health because it slows down your metabolism, making it harder for your body to control things like blood sugar, blood pressure, and weight, which can increase your risk of diabetes, heart disease, and obesity. The poor circulation can also lead to different issues like ankle, neck and joint pain, even blood clots. Here are some exercises you can do, even while sitting. Chair SquatsStand with feet shoulder-width apart, facing away from your chair. Lower yourself like you're about to sit, lightly touching the chair, then stand back up. This strengthens your legs and glutes. Repeat 10-15 times. Arm CirclesExtend your arms out to your sides at shoulder height. Make small circles forward for 15-20 seconds, then reverse the direction. This improves shoulder mobility and gets your blood flowing. Seated Leg ExtensionsSit tall in your chair and slowly straighten one leg out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other leg. Do 10-15 repetitions on each leg to work your quads. Seated Neck CirclesGently drop your chin to your chest and slowly roll your head in a circle, first clockwise, then counterclockwise. This helps relieve neck tension and improves neck mobility. Repeat 5-10 circles in each direction. Seated Torso TwistsSit up straight, place your hands on your shoulders, and gently twist your upper body to the left, then to the right. This helps improve spinal mobility and stretches your back muscles. Repeat 10-15 times on each side. Chair DipsSit on the edge of your chair, place your hands on the seat beside you, and slide your hips forward. Lower your body by bending your elbows, then push back up. This strengthens your triceps and shoulders. Aim for 8-12 repetitions.Desk Push-UpsPlace your hands shoulder-width apart on your desk. Step back so your body forms a straight line. Lower your chest towards the desk, then push back up. This strengthens your chest, shoulders, and triceps. Aim for 8-12 repetitions.Standing Calf RaisesStand with your feet hip-width apart. Rise up onto your toes, lifting your heels off the ground, then lower back down. This strengthens your calf muscles and improves ankle stability. Repeat 15-20 times.Desk PlankPlace your forearms on your desk, shoulder-width apart, and step back until your body forms a straight line. Engage your core and hold this position for 30-60 seconds. This strengthens your core and improves posture.Ankle CirclesWhile sitting, lift one foot off the ground and make circles with your ankle, first clockwise, then counterclockwise. This improves ankle flexibility and circulation in your lower legs. Repeat 10-15 circles in each direction per foot.