5 Exercises You Can Do While At Your Desk

5 Exercises You Can Do While At Your Desk

You absolutely love your job because not only is it interesting, but rewarding as well. However, long office hours at your desk can affect your health and body if not addressed.

Well, have no fear! Thanks to these five effective workout routines that can be executed right at your desk, you can maintain your optimal fitness and blood flow.

The Desk Push-Up

The push-up is a popular exercise that is known to strengthen the shoulders and the triceps. In order to carry out this workout, make sure your desk’s stability is enough to take your body’s weight. For this workout, position your hands firmly on the desk and take steps backwards while lowering your chest at the desk. Do at least 10 reps to get your heart rate going and also allow yourself a quick break to re-energize!

Hamstring Curls

Hamstring curls strengthen your hamstrings and can also tone your hip muscles. Sit up straight in your chair with your albows bent at a 90 degree angle. You can either rest your elbows parallel on your desk or keep them elevated in the air. Make sure your hips are aligned and raise your seat so your feet don’t touch the ground. Bring your legs straight up so they are parallel to the ground. As you bend them back, straighten your arms down as if you are doing a regular bicep curl. At least 10 reps of this is a great way to bring some quick energy throughout your body.

Arm curves

If you really want to utilize your workout sessions in whatever time you get, you should make the most of it. You can store a set of your dumbbells in your office drawers. When you are taking a break from your work for five or ten minutes, you can utilize the time and tone your muscles. Three sets of 10 repetitions will give you effective results.


Stretching is a great way to circulate your blood flow and relieve any pain from your muscles and/or joints. For back relief, sit up straight in your chair with your feet flat on the ground and hips aligned. Interlace your fingers and rotate so your palms are facing outward, then straighten them towards the ceiling, pushing as far back as your body allows you to. Repeat this with the opposite interlace of the hands. For a shoulder stretch, straighten your left arm across your chest and hold your shoulder with your right hand. Turn your head to the left and give your shoulder/neck a nice twist. Repeat on the opposite side. Do each type of stretch for at least five deep breaths for them to be effective.

One Leg Squat

For this exercise, stand on one leg with the other extended out in front of you. You can either have your hands on your waist, stretched out in front parallel to the ground, or hold onto your desk for support. With your back straight and hips aligned, slowly go into a squat as low as your body allows you, then rise again at the same speed. Repeat for at least 5 times on each side.

This quick guide to easy and simple workouts are great ideas to give you that fast boost of energy during those long office-hours. Give them a shot and set goals throughout the week to ensure a maintained level of fitness and health regardless of where you are!



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