Ever been out for lunch with colleagues and thought to yourself, ‘Wow, the waiter must really wreck his body working on his feet all day.’ Well, corporate work actually tends to take a toll on the body more than most would like to admit.
The modern-day office culture, with its long hours and demanding mental nature, often leaves us feeling more robotic than humans once the clock hits 5 o’clock and we jump on the tube home.
Your body begins to silently protest against the confinement of desk-bound work when it’s caught up in an endless cycle of static movement between meetings, looming deadlines, and the bright glare of a computer screen.
By incorporating these simple yet effective exercises to do at your desk into your work routine, you’ll start to notice less physical and mental weariness that comes with spending all day sitting at the desk.
At the desk exercises can offer relief and begin to add vibrancy and energy to your cubicle. You’ll enjoy the benefits of improved posture, increased energy levels, and even reduced stress.
Why exercise at your desk?
Let’s face it—sitting for hours at your desk doesn’t actually make you any better at your job. It not only makes you worse but also places you at a similar mortality risk comparable to that associated with obesity and smoking.
A study conducted by the National Institute of Health found that workers who spent longer sitting reported less job satisfaction and fatigue than those who spent more time up and about. As higher job satisfaction directly links to higher productivity, sitting stagnantly at your desk actually, in turn, decreases your productivity levels.
More so, the individual health issues that present themselves with prolonged hours of sitting might be quite shocking to hear.
The Mayo Clinic reports numerous health concerns linked to long periods of sitting.
They include obesity, higher blood pressure and sugar, and unhealthy cholesterol levels. These symptoms increase the risk of cardiovascular disease and cancer. Across 13 studies, researchers discovered that individuals who spent more than eight hours per day sitting with no physical activity faced a mortality risk akin to that associated with obesity and smoking.
It’s clear that sitting for long hours at your desk can actually be harmful.
The good news is that all of this is easily avoidable by whipping out some quick standing, sitting, and under desk exercises to wow your co-workers and keep your body smiling and full of life. Go the extra mile and infuse some workplace wellness into your environment with help from Officeology!
Tips for incorporating at the desk exercises
Look, it doesn’t have to be complicated. If anyone asks what you’re doing, our first tip is to simply respond by saying you’re avoiding mortality, and we’re sure it’ll quiet anyone in upper management who pipes up.
If that doesn’t work, or maybe it’s just not the culture of your office, there are some simple yet discreet changes you can begin to make. Whether it’s a stretch between tasks or a quick pop around the office floor, every little bit counts.
Give your body and mind extra brownie points by taking regular breaks, setting reminders to move, or doing any of the short exercises listed below. Remember, breaks don’t mean you aren’t doing anything. Regular breaks have shown en-masse to boost productivity (save these stats to show your boss).
If you’re in a more laid-back office environment, you can even integrate exercises into common daily work tasks. Try a leg lift while on hold, or pop some squats while waiting for files to load or paper to print. You can even roll on a foam roller or target pain areas with a handheld massage ball to release stored-up tension!
With a bit of creativity, you can begin to infuse productive movement into your workday, increasing productivity without actually changing anything about your average workday.
Exercises to do at your desk:
Without further adieu, here are our top exercises to do at your desk:
Sitting & under desk exercises
Seated leg lifts:
Bum in seat, simply lift one leg at a time until it hits the point of being parallel to the office floor. Lower it back down, and voila, you’ve done a seated leg lift! Repeat on the other side.
Pro tip: throw in a resistance band for extra benefits!
Desk chair squats:
Not the most discreet, but incredibly effective; stand up from your chair, lower your bum back into the chair, and stop just before it touches the seat. Repeat a few times for an effective lower-body workout.
Shoulder blade squeezes:
Boss giving you grief? Screen ruining your mind? Most tension is stored in the shoulders, and releasing it can make a world of difference while also improving computer posture. Sit up straight and gently squeeze your shoulder blades towards each other. Hold for a few seconds, and release.
Desk neck stretches:
Sit tall with your shoulders relaxed. Slowly tilt your head by bringing your ear carefully and slowly to your shoulder. Hold for 15 to 30 seconds, then switch.
Standing desk exercises
Desk push-ups:
Step a few steps back from your desk, but face towards it. Place your hands shoulder-width apart on the desk edge and walk back until your body forms a diagonal angle from your head to your toes. Lower your chest towards and away from the desk like a pushup.
Calf raises:
Stand up and lift your heels off the office floor. Rise onto the balls of your feet and carefully lower back down. Repeat a few times for calf strengthening and improved circulation.
Standing leg raises:
Hold your desk for a helping hand and lift one leg straight out to the side of your body, then lower it back down to the ground. Repeat on both sides for a workout that targets your hips and thighs.
Ergonomic considerations
Now that you’ve got some sound exercises to do at your desk in your arsenal, it’s crucial to also ensure proper posture and ergonomics daily. Make sure your workspace is set up in a way that prioritises supporting your body.
It’s super simple: ensure your monitor is at eye level, your chair supports your lumbar, and your keyboard and mouse are within easy reach. Take breaks to stretch and adjust your sitting position regularly, and ensure to have the perfect water bottle nearby to stay on top of those hydration levels.
Incorporating these exercises doesn’t have to be a daunting task, mocking you on your to-do list. Just think of the boost in your health and well-being one desk workout at a time, and you’ll begin to feel the difference pretty quickly!