At Work? 8 Exercises You Can Do From Your Desk
For those of you who spend your nine-to-five job sitting in a chair, you know all too well that sitting all day isn't doing your body any favors. To make it even worse, a recent study published by the Annals of Internal Medicine found that people who sit for prolonged periods of time, even people who get regular exercise, have an increased risk for heart disease, diabetes, cancer and early death. SCARY!
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For those of you who spend your nine-to-five job sitting in a chair, you know all too well that sitting all day isn't doing your body any favors.
To make it even worse, a recent study published by the Annals of Internal Medicine found that people who sit for prolonged periods of time, even people who get regular exercise, have an increased risk for heart disease, diabetes, cancer and early death. SCARY!
In order to combat this ominous sitting sentence, Live Streaming Fitness has put together a list of eight ways you can get “deskercise” ensuring you maintain a healthy and happy lifestyle, even at work!
1. Take The Stairs
While the elevator may be enticing, make a point to take the stairs whenever you can!
Whether you're using the restroom on a different floor or taking the stairs when heading out for lunch, stairs are an easy way to sneak some cardio into your workday. Not only does it get your heart rate up, it’s also a great way to avoid those awkward elevator moments.
2. Standing Pushups
Often find yourself standing by the printer or microwave waiting for your food or documents to be ready?
Next time, try banging out 10 incline pushups using the nearest counter or wall. To ensure you target the right muscles, make sure to keep your spine in a straight line and your arms just wider than shoulder width apart with your elbows close to your sides.
3. Chair Squats
Just because you work at a desk doesn’t mean you have to sit on your bum the whole day. Take a quick break from emails and do squats at your desk to work your gluteal muscles. Your rear end will thank you!
4. Calf Raises
Calf raises are a quick and easy way to tone your calves while sitting at your desk.
For those of you who are unfamiliar with calf raises, stand in front of your desk holding on for balance. Then raise your heels off the floor and lower back down slowly. Try to squeeze in 30 a day.
4. Wrist Stretch
While emails and spreadsheets are an important part of your everyday tasks, giving your wrists a break from endless typing is just as critical.
To show your wrists some love, stretch your arm out in front of you with the palm up and with your other hand, grab your fingers and lightly pull to stretch your forearm. Trust us, your wrists and forearms will thank you.
5. Bicep Curls
When reading over information at your desk, try incorporating bicep curls for a perfect sit-down workout.
Bring a hand weight from home or use a paperweight on your desk. You can even try using your laptop! To help avoid distraction, try doing bicep curls for a minute or two instead of counting repetitions.
6. Wall Sits
Browse your phone and catch up on news and current events while in a wall sit.
Wall sits build both strength and endurance and at only 30-60 seconds per wall sit, there is no excuse for not being able to squeeze one into your workday.
7. Leg Raises
For those of you who are embarrassed to stand up and exercise at work, leg raises are a great deskercise option and are hardly noticeable.
While seated, lift both legs from the ground and hold in place for five to 10 seconds before lowering to the floor. Not hard enough? Repeat for 15 reps without letting your feet touch the floor.
8. Whole Body Stretch
Did you know that stretching can improve your range of motion, increase circulation, and calm your mind? Take a moment away from your desk, a few deep breaths, and stretch it out!
Looking for more daily tips on how to live your greatest life? Make sure your following Live Streaming Fitness!