8 Exercises You Can Do At Work
Many jobs involve sitting at a desk for hours. This is extremely bad for our body – it can cause neck, back pain and headaches; if you work on the computer constantly, then you are at risk of developing carpal tunnel, which is a numbness sensation on your hand due to pressure on the median nerve in your wrist. This condition will make you less productive at your job. So, if you have some down time at work, try doing one of these cardio, strength, or stretch exercises!
Try some tricep dips using your chair. Turn away from your chair and take a few steps away from it. Grip the edge of the chair behind you, placing your hands on the sides of your body, and keep your feet firmly on the floor. Start with straight arms, then bend them. Hold for a few seconds then straighten again. Repeat 10 times.
2. Leg lifts
Another exercise you do can while sitting: lift one leg and extend it. Hold it straight for a few seconds, then lower slowly towards the floor. Stop when your foot is just above the floor and hold it for another few seconds. Switch legs and repeat 15-20 times.
An easy stretch you can do at your desk: put one leg one your desk and lean forward far enough to feel a slight stretch. Alternate between flexing your foot and pointing it for a few seconds. End on flexing your foot, bend forward further and hold it for 10 seconds, then switch legs.
4. Side twists
For an ab workout: sit up straight and have your feet hovering above the floor. You can choose to either hold the edge of the desk and use your ab muscles to move the chair side to side or simply move your upper torso side to side. Do 10-15 repetitions.
5. Back stretch
Another stretch: Sitting up straight, push your shoulder blades together. Hold for a few seconds.
6. Wall sits
Time to get up from your desk! If there is some free wall space near you, do a wall sit. Put your back against the wall, bend your knees, and lower yourself into a sitting position. Hold this position for 15 seconds to a minute. Distracting yourself can help you hold it longer, try browsing the apps on your phone.
Stand behind your chair and hold it. Kick one foot back, aiming your heel towards the top of your thigh. Switch legs and do 20-30 reps.
8. Pump and run
Sit upright in your chair. For 30 seconds, pump your arms above your head. Right after you finish that, quickly tap your feet on the floor – as if you are doing football drills. Do at least two more repetitions.