Finding time for exercise is a challenge during the workweek. After a long day at the office, errands and traffic delays leave us tired and uninterested in hitting the gym or going for a walk. And during the workday, most office workers feel tied to their desks, fearing their movement will make them miss an important email or phone call. The facts about prolonged sitting, however, are clear: sitting increases risks for obesity and heart disease and causes back pain, leg cramps, and poor posture. Research suggests that even the recommended 30 minutes of exercise per day cannot counteract problems caused by chronic sitting. Protect your health—get moving during your workday with Stand Up Desk Store’s 10 easy office exercises.
This exercise is one you can do without drawing attention from your coworkers. While sitting or standing at your desk, contract your butt muscles and hold tight for three seconds. Then, relax and contract again. Repeat throughout the day for a firmer, stronger backside.
Build your triceps with this effective workout. Sit on the edge of your chair with your legs out in front of you. Place your hands behind your hips and grab the edge of the seat. Lower yourself down and back up again. Start with 6 to 8 reps, or challenge yourself with more as your arms become stronger.
Want to tone your legs?Try this exercise. Sit down and extend your right leg to hip level. Hold for as long as possible, then relax. Alternate sides to get even results.
Target your abs while simultaneously answering conference calls.Sit up tall with arms crossed over your chest. Squeeze abs tightly, and curl your chest down toward your hips, holding this move for a few seconds. Return to an upright position and repeat again.
For well-defined calves, raise your heels a few inches off the ground. Hold this position, and then slowly lower your heels back down. Do this exercise while standing at your desk—you may need to hold on for balance and support.
While at your standing desk, bring one foot up to your backside, and then lower. Repeat 10-15 reps, and switch legs. This stretch strengthens hamstrings, which are susceptible to sports-related injuries.
Get strong, toned deltoids and triceps without placing your hands on the dirty office floor. Plant your hands on the edge of the desk, shoulder width apart. Stretch your legs out behind you, lower your chest to the desk, and push up.
This move works your inner and outer thighs, glutes, and hips. Stand with your feet parallel, hip width apart. Step to the side, straightening one leg while bending the other. Hold your position for a few seconds, and then return to standing. Switch legs and repeat.
March in Place
According to Prevention magazine, you can burn up to 225 calories per hour when pacing or marching in place at your desk. Movement also stimulates brain activity, so you’ll be more productive and energetic.
Release tensionand reduce back pain with this move. Stretch one arm across your chest, and bring your other arm under and in front of it. Pull your arms close to your chest and hold. Reverse the stretch and repeat.