Workouts You Can Do at Your Desk at Work

We already know that sitting all day is bad for our health. However, if our job entails working in front of the computer from 9 to 5, we just can’t help a sedentary lifestyle. According to a study by epidemiologist Steven Blair at the University of South Carolina, men with more than 23 hours a week of sedentary activity are more prone to the risk of dying from heart disease than those with less than 11 hours a week of sedentary activity.

Other serious conditions that result from sitting all day are obesity, back pain, leg cramps, and tense muscles. In order to avoid these, why not try out some exercises that you can do while at work?

Quick and Easy Abs Exercise

Check out this video by LiveExercise on how to do simple abs exercises using an office chair and desk. While on the chair, sit on the edge and hold the armrests gently for support. Lift up your legs with pointed toes and stretch them out, then pull your knees against your chest. You can also do the same on top of your desk. If your officemates make a comment about your physical activities, well, at least you’re healthier than them!

Four Stretching Exercises

Fight those aches and pains from sitting too long by doing these four stretching exercises brought to us by Kort Physical Therapy. From the head and neck to the arms and back, these routines are so simple (and subtle!) that you can find the time to do them when you just want a break from the monotony of work.

5-Minute Office Stretch Routine

Sitting for long periods of time can be harsh on our muscles, so here’s a 5-minute office stretch routine made by Dexterity Fitness. Does five minutes sound good to you? I’m sure it does and these are easy and quick exercises that won’t require heavy stretching. These routines will help relieve your whole body from head to toes.

Office Chair Exercises for the Lower Back

Due to poor posture that we usually are guilty of when sitting all day, we experience lower back pains that can be quite a discomfort. Here are some chair exercises that you can do to ease your back muscles. The video by 5 Minutes for Me just consists of simple back stretching exercises that you can do discreetly and you can do them any time of day.

Working in an office can be boring and can put a toll on our health, especially when we don’t move around too much. But besides doing exercises, make sure that your office furniture, such as your chairs and desks are ergonomically optimized to provide support to your lower back. Work hard, work smart, and work healthy!