7 office exercises that are effective and simple

Desk exercises can prove immensely beneficial for everyone spending long hours sitting on a table facing a screen.

Well, we have read it, and heard it millions of times. But, taking out even 15 minutes from our hectic schedule is a task in itself, especially when you have a 9-5 office. We are so caught up in our work, family and home, that we neglect one aspect that requires the most attention, i.e. – our health and well-being.

Now, you can get up in the wee hours of the morning and hit the gym or meditate. Again, this is easier said than done. Even so, when your sleeping pattern takes a hit because you have a family and home to look after.

So, what should one do to fit exercise into the daily routine? Do it at work!

It might seem a little strange, but this is the best bet when you have a lot on your plate. Needless to say, we spend 40 hours of our week sitting on our work-chair, why not make the most of it?

Let’s take a look at the 7 simple and effective desk exercises you can do while sitting on your chair and working –

7 SIMPLE & EFFECTIVE DESK EXERCISES 

1. UPPER BODY STRETCH

As we sit continuously for long hours, unaware about our posture, our upper body gets the most adversely affected. Shoulder and neck pain has become a common phenomenon among people who work sitting behind computers for most part of their day. 

A quick 10-minute upper body stretching is one of those desk exercises that can work wonders and help loosen the tight, sore muscles and even improve your posture. Just a little stretching around your shoulders, neck, arms and chest can be really beneficial for working professionals. Take a look at the video below and follow the instructions. The desk exercises mentioned here are quite simple and immensely effective. See for yourself!

 2. CALF RAISE

Calf raise is one of those desk exercises that helps strengthen your leg muscles and improve your balance. All you need to do is :

  • Stand behind your chair or your desk as you need to hold something for support
  • Raise your heels and stand on your toes. The chair you are holding will give you the required balance. 
  • Stand like this for 20-30 seconds and then lower back to the floor slowly. 
  • Do this in 2 sets of 10.
3. TAKE THOSE STAIRS
Office exercises that can keep you healthy

4. CHAIR TWISTS

Another way to keep yourself fit and in shape is chair twists. It is an excellent desk exercise for back pain and for strengthening your spine and also to work on your oblique abs.  And if you have a swivel chair, then these twists will be more fun. 

Here’s how you can do it : 

  • Sit upright, and then twist your upper body on one side of the chair.
  • Stay in this position for a few seconds and then come back straight.
  • Repeat the same for the other side. 
  • Do this workout 4-5 times. 
5. WRIST STRETCHING

Type, type and type! For some of the professionals, especially writers, the computer keys are always clicking. So, a break with some wrist and finger desk exercises will prove really good and effective. Flex, bend and stretch your wrists and fingers to get rid of the pain or any soreness. Follow the instructions in this video below : 

6. SEATED LEG RAISE

In this kind of an exercise, you just need to sit upright and lift one leg and keep it parallel to the other. Just lift, hold and release while sitting on that chair. It will not strengthen your leg muscles, but will help you burn a lot of calories.

7. MEDITATE
How meditating at work can prove to be an effective office exercise!

Last but not the least, take time out to meditate. Stress, burden and frustration of meeting those deadlines is the part and parcel of every office. Meditating for at least 10 minutes during your working hours can help you a great deal in keeping all those negativities at bay. Download any meditating app on your phone, plug your earphones and simply meditate for 10 minutes. It will surely improve your productivity and efficiency at work.

Final Thoughts

Health should never be neglected. So, even when you are loaded with work I would suggest at least including desk exercises such as upper body stretching and meditation in your routine . 15 minutes is all that it will take for a healthier you!  Are there any other desk exercises you do? Let us know in the comment section below!