How to Squeeze in Some Exercise Without Leaving Your Desk

Abstract

As comfy as it can be at times, sitting for all hours of the day isn’t something we’re built for. As a result, not only does sitting all day impact our overall health, it can functionally hurt our productivity as well. Fortunately, there are some simple exercises and activities that can be done at the workstation to help mitigate these negative outcomes. 

Let’s review some of these activities, and a few exercises that will fit in nicely.

Keep Your Core Strong

Core strength—the strength you have around your abdomen, back, and pelvis—is foundational to your long-term and short-term comfort while working a desk job, as it helps you maintain a healthy posture. Fortunately, there are a few exercises that can easily be done at your desk, as they are relatively easy to do and likely won’t cause much disturbance in the office.

• Seated Leg Lifts
• Seated Twists
• Pelvic Tilts
• Ab Squeezes

Stretching is Your Friend

When not used for extended periods of time—for instance, when someone is seated for hours on end—certain muscle groups can grow tight and uncomfortable. On top of this, the fine motor functions that typing and other desk work require can also contribute to fatigue and stiffness over time. Proactively stretching before and throughout an extended period of work can minimize these impacts.

• Neck Rolls
• Wrist Rotations
• Shoulder Stretches

Engage in Seated Cardio

In fairness, these exercises may get you some funny looks in the office, but the benefits might just be worth it. Increasing your heart rate—the purpose of cardio exercise—helps boost your energy and gets fresh oxygen to your brain. While a quick jog likely isn’t in the cards, there are alternatives that can provide the desired boost.

• Seated Jumping Jacks
• Desk Push-Ups
• Marching in Place

Make Sure You Keep Your Legs Strong

Finally, we need to address the legs. Unsurprisingly, remaining seated for hours at a time isn’t going to do much for their strength without some intervention. That said, you and your team can intervene with some basic exercises that can improve strength and circulation alike—some without even requiring your team to stop what they’re doing.

• Ankle Circles
• Seated Leg Extensions
• Calf Raises

A Healthy and Comfortable Workplace is a Productive Workplace

Prioritizing the health and wellness of your employees can easily pay off, especially when you pair it with the proactive nature of our managed services. Not only will your team have the ability to be more productive, more of the time, they’ll have the tools and support they’ll need to do so. Give us a call at 888-748-2525 to learn more.