Health and wellness

Introduction:

In today's sedentary work culture, finding time for exercise can be challenging. But what if you could get your blood flowing and boost your energy levels without even leaving your desk? Enter deskercise—the art of exercising discreetly at work. In this article, we'll explore five simple yet effective exercises that you can seamlessly incorporate into your daily routine. Say goodbye to the guilt of sitting all day and hello to a healthier lifestyle!

Keep moving

As well as building the below exercises into your daily routine, also try and walk as much as you can within the day. Does it look like a nice day outside? Why not walk to or from work today? Have a 121 catch up coming up with a team member? Boost your meeting skill - grab them and do a walking meeting instead of sitting down in a stuffy meeting room. Try and opt for taking the stairs as much as you can and include as much standing up in your daily routine, as you can. If you don’t have a standing desk, introduce stand up meetings or do all your phone calls stood up. These small changes throughout the day won’t go unnoticed by your overall health, wellbeing and productivity.

1. Seated Leg Raises: Who said leg exercises require a gym? Seated leg raises are a fantastic way to work your lower body while remaining seated at your desk. Simply sit up straight with both feet flat on the ground, extend one leg straight out in front of you, and hold for a few seconds. Lower it down and repeat with the other leg. Performing sets of 10-15 reps on each leg throughout the day can improve circulation, strengthen your leg muscles, and give your metabolism a little boost.

2. Desk Push-Ups: No need for a gym mat or spacious floor area; desk push-ups can be your go-to upper body exercise during work breaks. Stand a couple of feet away from your desk, place your hands shoulder-width apart on the edge, and step back to create an incline. Lower yourself toward the desk by bending your elbows, then push back up. This exercise targets your chest, shoulders, and arms. Aim for three sets of 10-15 repetitions to engage your upper body and increase muscle strength.

3. Chair Squats: Who knew a chair could be more than just a place to sit? Chair squats are a brilliant way to work your leg muscles, particularly your glutes and quads. Stand in front of your chair with feet hip-width apart. Lower yourself into a seated position, as if you were about to sit down, then stand back up. Repeat this motion for 10-15 reps. Incorporating chair squats into your routine helps build lower body strength and burns calories, even while sitting for long periods.

4. Neck and Shoulder Stretches: Long hours at the desk often lead to tension and discomfort in the neck and shoulders. Combat the stiffness with simple neck and shoulder stretches. Start by gently tilting your head to one side, hold for a few seconds, and repeat on the other side. For shoulder stretches, interlace your fingers behind your back, straighten your arms, and lift them slightly. These stretches increase flexibility, release tension, and promote better posture. Perform them every hour to prevent stiffness and reduce the risk of muscle-related discomfort.

5. Stealthy Leg Extensions: Need a discreet way to tone your thigh muscles? Stealthy leg extensions are perfect for toning and strengthening your quadriceps. While seated, extend one leg forward and hold it in that position for a few seconds before lowering it back down. Repeat with the other leg. Aim for 10-15 reps per leg, gradually increasing the intensity as you build strength. This exercise can be done inconspicuously under your desk, allowing you to tone your thighs while staying productive at work.

Conclusion

Incorporating exercise into your work routine doesn't have to be a challenge. By embracing deskercise, you can make small yet impactful changes to your daily habits. Seated leg raises, desk push-ups, chair squats, neck and shoulder stretches, and stealthy leg extensions are just a few examples of exercises you can easily perform at your desk. So, start incorporating these discreet workouts into your workday and enjoy the benefits of a healthier, more active lifestyle.