Great Workouts to Keep Physically Fit at Your Desk

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Great Workouts to Keep Physically Fit at Your Desk

Have you heard the phrase, “Sitting is the new smoking?” The man who coined it, Dr. Levine, did so because sitting all day has shown to increase risks of obesity, heart disease, back and neck pain and even cancer.

But even in a pandemic world our lives are hectic and a long day at work whether in an office or at home means a lot of sitting. And maybe no time to get out for a walk or run or over to the gym. So, let’s turn our desks into mini-gyms and find some ways to get up and get moving in intentional ways that stimulate blood flow and work our muscles.

Here are some desk workout ideas that you can do in a few short minutes. Pick three or four to do every day and get some results!

  1. Triceps Dips (make sure your chair DOES NOT roll!)
    1. Put your palms flat on your chair with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you.
    2. Lower yourself until your upper arms are almost parallel to the ground.
    3. Return to the starting position and repeat for at least 10 reps.
  2. Desk Pushups (make sure your desk is located in a place and sturdy enough to support your weight!)
    1. Face your desk and lean against it, with your hands slightly wider than your shoulders
    2. Lower yourself down toward your desk, keeping your core tight.
    3. Push back up until arms are straight but not locked and repeat for at least 10 reps.
  3. Seated Bicycle Crunches
    1. Sit in your chair with your feet flat on the floor.
    2. Put your arms behind your head.
    3. Raise one leg and bend down and twist so your knee touches the opposite elbow.
    4. Lower that leg and raise the other leg and tough the alternate elbow. Repeat for 15 reps.
  4. Seated Flutter Kicks
    1. Sit with your legs extended out in front of you.
    2. Lift one foot up about six inches and pause for a moment.
    3. Return that foot to the ground while lifting the other foot up about six inches.
    4. Repeat at least 10 times on each side.
  5. Seated Windshield Wipers
    1. Sit in your chair, with your palms gripping the seat for balance and your legs extended out straight and off the floor.
    2. Move your legs as far as you can to the right, keeping your feet together.
    3. Switch sides by moving your legs as far as you can to the left.
    4. Repeat at least 20 times.
  6. Jumping Jacks
    1. Stand with your arms by your sides and your feet shoulder-width apart.
    2. Jump up and land with your feet wider and your hands over your head.
    3. Jump up again to return to the start position.
    4. Repeat at least 10 times.
  7. Side Lunges
    1. Stand tall, with your feet shoulder-width apart.
    2. Take a big step to the side and squat down until your thigh is almost parallel to the ground.
    3. Step back to the starting position.
    4. Repeat at least 10 times on each side.
  8. Desk Donkey Kicks
    1. Face your desk and lean slightly against it, with your body in a straight line.
    2. Stand on one leg, with your opposite knee bent at 90 degrees.
    3. Kick your bent leg back as far as you can.
    4. Hold for a moment, then slowly lower it back to the starting position.
    5. Repeat for at least 10 reps on each side.

As important as the workout is the stretching! If you feel yourself getting sleepy or sore during a long day at your desk, try these stretches to get the blood flowing and reinvigorate your focus.

  1. Triceps Stretch
    1. Raise one arm and bend it so your hand touches the opposite shoulder blade.
    2. Use your other hand to pull your bent elbow toward your head.
    3. Hold for 2-3 deep breaths. Repeat on the other side.
  2. Neck Rolls
    1. Relax your head down and then roll it slowly in a clockwise direction for 10 seconds.
    2. Repeat it in the other direction.
    3. Do both directions 3 times.
  3. Shoulder Stretch
    1. Clasp Hands above your head with palms facing toward the ceiling.
    2. Push your arms upward.
    3. Hold for 2-3 deep breaths.
  4. Chest Stretch
    1. Clasp hands behind back down low.
    2. Push chest outward and raise chin.
    3. Hold for 2-3 deep breaths.
  5. Hamstring Stretch
    1. Sit in your chair
    2. Extend one leg out straight
    3. Bend down and extend your arm to try and touch extended toes.
    4. Hold for 2-3 breaths
    5. Repeat with other leg.
  6. Wrist and Fingers Stretch
    1. Please both hands on your desk, fingers facing your body.
    2. To intensify the stretch, lean forward.
    3. Hold the stretch until you feel the tension release.

Now you have the tools to get in a little work out and a little stretching and tension relief every day, even if you can’t make it outside or to the gym. Mix it up and do a few different ones each day and give yourself some much needed energy boosts and relaxation!

Sources:

https://www.startstanding.org/sitting-new-smoking/#para8

https://snacknation.com/blog/office-exercises/

https://www.healthline.com/health/fitness/office-exercises