Many of us find ourselves spending the majority of our workday sitting at a desk. The good news is that you can combat the negative effects of prolonged sitting with “deskercise” – simple exercises that you can easily incorporate into your workday. Here are some deskercise tips and techniques to help you stay active and promote better health while working.
Seated Leg Raises
One of the easiest deskercises to start with is seated leg raises. This exercise can help improve circulation and strengthen your leg muscles. To do this:
- Sit up straight in your chair.
- Extend one leg straight out in front of you, keeping it elevated for 5-10 seconds.
- Lower your leg back to the ground and repeat with the other leg.
- Do 10-15 raises for each leg.
Chair squats can be a great way to work your lower body and engage your core without leaving your desk. Here’s how to do them:
- Stand in front of your chair with your feet shoulder-width apart.
- Lower yourself towards the chair as if you’re about to sit down.
- Hover just above the chair for a few seconds, then stand back up.
- Repeat this motion for 10-15 reps.
Desk push-ups can be a fantastic upper body exercise that can be done using your desk. This exercise targets your chest, arms, and shoulders:
- Stand facing your desk, about an arm’s length away.
- Place your hands on the edge of the desk, shoulder-width apart.
- Lower your chest towards the desk by bending your elbows.
- Push yourself back up to the starting position.
- Complete 10-15 repetitions.
Incorporating deskercise into your workday doesn’t have to be complicated or time-consuming. These simple exercises can help combat the negative effects of prolonged sitting, improve your circulation, and boost your overall health. Remember to take short breaks throughout the day to perform these deskercises!