How to easily do exercises at your desk

With people on limited time these days it can be difficult to fit in a full work out routine at the gym. Just knowing a few exercises that you can incorporate into your daily routine while at your desk, can improve your health as well as your weight. With so much time being spent at the office it can be the perfect place to do a few simple exercises.

Instructions

Difficulty: Moderately Easy

1. Here are some different exercises that you can do easily and often unnoticeable to others...
   
   * If you take the elevator often for work, try using the stairs instead. Doing this will give you plenty of exercise and it is good for your overall body.
   
   * Sitting in your office chair, stretch both your arms up as far as you can and hold for about 10-15 seconds. Do as many repetitions as you can. Start off with 10 and work your way up.
2. * Making sure that your desk is strong enough to support your weight, use your arms to push yourself away from the desk. Push as far as you can stretching your back and hold for about 10 to 15 seconds. Repeat 10 times.
   
   * Sitting facing forward, turn your head to the right and your torso to the left. Hold this pose for about 10 seconds and then alternate sides. Repeat 10 to 15 times alternating sides each time.
3. * Kegels (for the ladies) You tighten and hold your pelvic muscles and then release. Repeat as many times as you can. This exercise is also great to tighten up that area to prevent leakage in the future.
   
   * Using the arms of your chairs for support lift your body up and hold it for 10 to 15 seconds. Repeat 10 times.
   
   * Clenching your buttocks and then holding for about 10 seconds and releasing. repeat this 10 to 15 times.
4. * Leaning forward drop your hands to your sides and lower your head to your knees. Hold this pose for 5 to 10 seconds and then repeat 10 times.
   
   * As you sit in your chair raise your shoulders to your ears, then push your shoulders back and then down to relax again. Repeat 10 to 15 times.
   
   * Standing up and straight, place the palms of your hands on your lower back and stretch your upper body. Hold this pose for 5 to 10 seconds and repeat 5 to 10 times.
5. * When you have to use the restroom or go to your car for something that you may have forgotten, take the stairs!
   
   * Simply stretching your hands and giving them a good shake from time to time can help alleviate any problems in the future.
   
   * Shoulder shrugs can be a good way to alleviate any pressure building up in them. Simply shrug your shoulders up and down and back and fourth and hold each time for 5 seconds. Relax and repeat about 10 to 15 times.
6. * Stretch your legs while seated in your chair and hold the pose for 5 to 10 seconds. Repeat this about 10 to 15 times.
   
   Incorporating these simple exercises into your daily life will surely make a big impact on your body. After awhile you will notice a big difference in energy and relieving any pain that is caused by sitting in a chair for hours at a desk five days a week.
7. The human body was designed to move around and not sit still for hours on end. There are many benefits that you will be glad to obtain from moving around at the office. There is no reason to ever feel embarrassed to do a few exercises at the desk. After all you may encourage other coworkers to get up and do the same. So make sure that at least every hour, if not every half an hour, that you get up and move around. Your body will thank you!