How to Exercise While Sitting Down

When you're bound to a computer and desk all day, it's sometimes difficult to get much exercise. However, it's important that you keep moving, even if you are tethered to your computer with tasks that keep you busy all day long. Keep your blood pumping with some simple exercises that can be done at your desk while sitting down. Read on to learn more.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Rubber ball
• 1- to 3-pound weights
• Sturdy chair

1. Practice good posture. This, alone, is one of the best exercises you can do for your body. By keeping your spine as straight as possible, it puts less pressure where pressure doesn't belong.
2. Stretch. Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.
3. Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.
4. Contract your stomach muscles. Tighten them up, hold them for a few seconds and release. Do this five or more times.
5. Exercise your knees. Place a rubber ball behind your knee and squeeze it eight to 12 times. Switch knees and repeat.
6. Do leg lifts. Lift your legs using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.
7. Lift weights. Using one- to three-pound weights, lift them with your arms. Do lifts to work your biceps and triceps. Lift the weights above your head.
8. Move. While working, talking on the phone or typing, move your body. This could mean bouncing or swinging your foot while sitting. Switch your weight in your chair. Do things to increase your movement while sitting.