Get Fit at your Work Desk - 10 Exercises to get you Moving

Work from home exercises

We have a piece of news - Sitting all day at your desk is not good for you. This sedentary behaviour is directly correlated to poor health, increasing risks of heart diseases, diabetes, and even cancer. That said, the unfortunate reality is that a lot of us do not have the luxury of spending time away from our work desk. 

Now for our second piece of news - We are here with some desk-friendly exercises to help you break up all that sitting. With this office workout, you will avoid melting together into your chair, becoming an immobile lump. 

1. Arm Pulses

Stand up with arms by your sides, palms facing backwards. Pulse the arms backward for 20 seconds, keeping arms as long and straight as possible.

2. Arm Circles

Stand with feet shoulder-width apart. Extend arms straight out to sides. Keep it at shoulder height. Move your arms in small clockwise motion.

Do 20 times in this direction, switch directions, and repeat.

3. Desk Push-ups

Place your hands flat on the desk, shoulder width apart. Take a few steps back till back is straight, and you are inclined. Keep core tight and lower towards desk till arms are bent at 90º. Then push back up till arms are straight. Make sure table is sturdy enough!

Do 20 reps. 

4. Box Squats

Stand with your feet shoulder width apart. Keeping your back straight, and knees behind your toes, sit down and stand back up just before your butt touches the chair. 

Repeat 15 times.

5. Calf raises

Stand by your desk. Raise heels off the ground till you are tip-toe-ing, and lower yourself back down. 

Repeat 20 times. 

6. Bicycle Crunches

Sitting down on your chair, keep your feet flat on the ground. Cup your hands behind your head. Raise on knee to the opposite elbow, and alternate. Make sure the back remains straight.

Repeat 20 times. 

7. Leg Lifts

Sit straight, and keep your feet flat on the ground. Lift one leg up at a time, keep cores tight. If you want a challenge, lift both legs at the same time. 

Do 20 reps. 

8. Desk Planks

Lean against the desk, with the body in a straight line. Put elbows and forearms on the desk, hands cupped together. Make sure the desk is sturdy enough! Hold for 30 seconds. 

9. Donkey Kicks

Lean against the desk, with the body in a straight line. Stand on one leg, with your opposite knee bent at 90 degrees. Kick your bent leg back as far as you can. Return to the starting position. 

Repeat for 10 reps on each side.

10. Oblique twist

Sit in a swivel chair, hands on the desk. Spin as far as you can to one side, then to the other. Keep hands on the desk. 

Repeat for 10 reps on each side.

These exercises will help you squeeze in a workout in between your work breaks, any day.

Too easy? Level up with these Home-Friendly Ab Exercises too!



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