How to Do Desk Exercise at Work

Stretching at your desk gets you moving, even if you can't leave your chair.

You can do desk exercises at work without even leaving your chair or the privacy of your office. An office job is no longer an excuse for skipping your workout. If you're feeling tense, take a five minute break and try a few of these exercises to help you relax. You can also do desk exercise on your lunch break. Remember, any amount of exercise keeps you moving and is beneficial to your health.

Difficulty:

Easy

Instructions

Things You'll Need

• Office chair
• Desk

1. Lift one leg off the floor while sitting in your chair. Extend the leg straight out and hold for two seconds. Lower the foot but stop a few inches before you reach the floor. Hold for five seconds, and then switch to the opposite side. Perform this desk exercise 15 times on each side.

2. Place both hands on the arms of your chair. Slowly lift your bottom a few inches off of the chair. Hold for a few seconds and then return to the sitting position. Repeat this desk exercise 15 times to work the upper body.

3. Sit up straight in your chair. Stretch both arms up and over your head. Hold for 10 seconds, then reach both hands up as high as you can go, reaching from your spine. Hold for several seconds and then slowly bring your arms back down. Repeat the desk exercise as many times as comfortable to stretch the back muscles and relieve tension.

4. Shrug your shoulders. Lift shoulders up toward your ears. Hold for several seconds, then release and drop the shoulders down. Repeat this desk exercise at least three times to work the neck and upper back muscles.

5. Tighten your buttocks. Hold for five seconds. Release, and then repeat at least 15 times. This is a very unobtrusive under desk exercise and can be executed when others are in the room.

Tips & Warnings

• If you're looking for additional ways to increase your activity level, try taking the stairs instead of the elevator. Take a brisk walk during your lunch hour, or park farther away from the building so you'll be forced to walk the extra distance.

• Get your co-workers involved in your desk exercise routine.

References

• Live Smarter: 20 Simple At Your Desk Exercises For Web Workers
• Web MD; Exercise at Your Desk; Jean Lawrence