What are some exercises you can do at your desk?

There are many chair exercises and desk workouts that can be performed without special equipment.

It is recommended adults get a minimum of 150 minutes a week or 20 minutes a day.  

Although high-intensity interval training along with aerobics and weight training is ideal any exercise will help reduce the risk of diabetes and high blood pressure.

How many hours do you work a day? How many hours are spent commuting? If we work in an office we know that most of us live sedentary lives. Sitting for long durations has been shown to increase the risk of diabetes and high blood pressure.

Make time each day for a desk workout. Try to do these desk and chair exercises a couple times a day, anything exercise is better than not doing it at all.

chair exercisesOffice chair stretch exercises

Turn around in the chair and holding for 10 seconds can help stretch the lower back.

Rotate the head in circles to stretch the neck.

Rotate the shoulders with the arms down

Shoulder shrugs also are a good stretch.

Can you make the arms meet behind your back?

Knee hugger, raise the knees to your chest and hug them.

What are some desk exercises that we can do?

Under desk exercises

Lift the knees up, lift the right then the left.

Desk exercises

Calf lifts, stand with both feet on the ground and raise up onto the toes. Hold for 10 seconds and repeat 10 times.

March in place

Push ups against the desk

Chair squats-Lower yourself but do not touvh the chair, repeat the squats.

Triceps dips, turn away from a desk or chair. Position your palms shoulder-width apart on a sturdy desk or chair. Extend your legs in front of you then dip down. Keeping a little bend in your elbows to keep pressure off your elbows.

Posterior leg lifts -Lean over the desk and raise your leg behind you. You can hold the leg in place or rotate the foot in small circles the size of a dinner plate.

Body raises -If the chair is strong enough use your arms to lift yourself out of the chair and keep yourself elevated. Hold for 10 seconds.

If there is a sturdy wall you can do additional office exercises

  • Push ups against the wall.
  • Wall squats, stand with your back against the wall then squat down so that your knees are 90 degrees. Push against the wall,  this is a great exercise for the quadriceps.

What are some office chair exercises that we can do?

Exercise at your desk without ever leaving you office chair

Stomach squeeze -suck that belly in and contract those abdominal muscles. Hold for at leat 10 seconds.  Exhale as you hold that belly in. 

Buttock squeeze-squeeze your buttocks and hold for at least 10 seconds, remember to breathe.

Leg raises- sit in the chair and raise both legs, hold for 10 seconds. If you cannot raise both legs, try raising just one leg at a time. You can also alternate legs at a faster pace if you are not able to hold the leg up.

Leg crunches –Leg crunches are also another great chair exercise. They are a little different than leg raises. The legs come off the ground and are raised, the knees bend and are lifted up to the chest. Hold the legs out then draw them in again toward the chest.

Sit on an exercise ball rather than on a chair can help with balance and tighten the core muscles.

These are all desk and chair exercises that can be performed at work. Desk workouts can help reduce stress, try some today.

What chair exercises do you do?

Spread the love