Simple Exercises to Do at Your Desk
Jul 25, 2024
Working at a desk all day can take a toll on your body. From neck pain to back aches and overall fatigue, sitting for prolonged periods isn't doing you any favors. But there's good news! You can combat desk fatigue with simple exercises that don't require any fancy equipment or a gym membership. These easy moves will get your blood flowing, boost your energy, and help you feel better throughout the day. Let's dive into some simple exercises you can do right at your desk.
Jumping Jacks
Jumping jacks are a fantastic way to get your heart rate up and your body moving. They’re simple, effective, and you don't need much space to do them.
Stand up from your chair and make sure you have a bit of room around you.
Jump your feet out to the sides while raising your arms above your head.
Jump back to the starting position with your feet together and arms at your sides.
Do this for 30 seconds to a minute, and you'll feel more awake and energized in no time!
Fast Feet
Fast feet is another great exercise to get your blood pumping. It's a quick burst of cardio that you can easily fit into your workday.
Stand up and position your feet shoulder-width apart.
Lift your heels off the ground and start running in place as fast as you can.
Keep your knees slightly bent and move your feet quickly for 30 seconds.
This exercise is perfect for those moments when you need a quick energy boost.
Arm Circles
Arm circles are excellent for relieving tension in your shoulders and upper back, areas that often get tight from sitting and typing.
Sit or stand with your feet shoulder-width apart.
Extend your arms out to the sides at shoulder height.
Make small circles with your arms, gradually increasing the size of the circles.
Switch directions after about 15 seconds and make circles in the opposite direction.
Do this for about a minute, and you'll notice a difference in how your shoulders and upper back feel.
Seated Leg Lifts
You don't even need to leave your chair for this one! Seated leg lifts are great for engaging your core and lower body.
Sit up straight in your chair with your feet flat on the floor.
Lift one leg off the ground and hold it for a few seconds.
Lower it back down and repeat with the other leg.
Aim for 10-15 lifts per leg, and you'll feel your core and legs working.
Desk Push-Ups
Desk push-ups are perfect for strengthening your arms and chest without having to get on the floor.
Place your hands on the edge of your desk, shoulder-width apart.
Step back so your body is in a straight line from head to heels.
Lower your chest towards the desk by bending your elbows.
Push back up to the starting position.
Try to do 10-15 reps, and you'll give your upper body a nice workout.
Neck Stretches
Neck stretches can help relieve the stiffness that often comes from staring at a computer screen.
Sit up straight and gently tilt your head towards your right shoulder.
Hold for 15-30 seconds, then switch to the left shoulder.
Repeat, gently tilting your head forward and backward as well.
These stretches are simple but can make a big difference in how your neck feels.
Now that you have these simple exercises in your toolkit, it's time to make sure you remember to do them regularly. That's where Move It comes in. Move It is a Chrome extension that delivers customizable reminders to stand up and perform simple exercises throughout your workday. You can set it up to alert you during your preferred hours on chosen days, ensuring the prompts fit seamlessly into your schedule.
Move It is like having a personal trainer right in your browser, reminding you to take care of yourself amidst your busy workday. By incorporating these exercise reminders, you'll not only combat desk fatigue but also improve your overall well-being and productivity.
Marina Morgan