On this rainy, dreary Thursday, we’ll be cooped up inside our office without the urge to step out for a break, and when we get home, we won’t want to leave our beds from the weather. Eventually, the feeling of being stationary might give you a nagging feeling of needing to go to the gym.
So if you’re like us and want to leave the confines of indoors, you can have a great substitute to the gym right there at your desks.These exercises – or better called, deskercises, will help you feel active while only moving in place. Here are our top deskercises for you to practice.
Take the Stairs – Whenever possible, instead of taking the elevator, take the stairs. Easy enough of a change, right?
Cubicle Pacing – Don’t be afraid to wander around the office or cubicle. Instead of sending an email to a coworker, take a walk to their desk, introduce yourself to new employees, or catch up with others.
Stationary Jog – If you can get away with it without feeling embarrassed about it, take a stationary jog. As you do it, pick up the knees up to stomach level and after a minute of this, return to work.
For the Legs!
Seat Squeezes – As you sit clench your buttocks, hold for 5-10 seconds and release. Repeat until you feel tired in your seat. Exercises for your gluteus are often a forgotten exercise, but you’ll get a similar effect as if you did a quick jog.
The Leg Raiser – While seated under the desk, you can sneak these exercises in without looking too insane. While seated, straighten one or both legs and hold in place for five or more seconds, then lower your back without touching the floor. Repeat these for 15 reps. As a bonus, add a briefcase/satchel/purse for additional weight!
The Standing Employee – Stand whenever possible. The worst thing you could do for your body is sit for an increased period of time as not only does your blood circulation become affected but hardly any calories are burned over time. Consider investing in a standing desk to give yourself a nice break from sitting every hour or so.
For the Arms and Shoulders
Desk Dips – Dips are an incredibly easy, but very rewarding exercise that can be done anywhere! Face your back to your desk, plant your hands on the edge of it and extend your feet forward so that when you low your body perpendicular to the desk, you feel a nice burn in your triceps.
The Prayer – While seated upright, feet flat on the ground, press your palms together in front of your chest and push both hands together. Push until you feel the arm muscles contract and hold this for 20 seconds. Release and repeat until you feel satisfied and enlightened.
Pulling Handshake – While sitting up and feet flat on the floor, clasp your hands together like a handshake with one thumb pointing down and the other pointing up, pull your hands. Feel the resistance in both arms and biceps and hold this for ten seconds or more. Repeat this until satisfied!
Neck, Back, and Chest
Shoulder Pinches – Roll back your shoulders until your shoulder blades feel pinched together. Hold this for 5-10 seconds, release and repeat for at least 15 reps. This can give a nice refreshing exercise for your shoulders.
The Shrugs – Raise both shoulders up against (or near) your ears and hold for 5 seconds and then relax. Repeat for 15 reps. To increase resistance, hold reams of paper or heavy briefcases in each hand while doing this.
Wall Push-Up – Pretty self-explanatory, but press both palms against the wall and perform a pushup. However, when your elbows are bent, hold the position for a few seconds and then push back to the starting position. Do this 12-15 times.
For the Core!
The Perfect Posture – As the hours roll by at work, our bodies slowly slump lower and lower making an unhealthy slouch that can wreak havoc on our backs. Practice perfect posture at your desk by adjusting your chair height to make sure the feet, hips and arms are at a 90-degree angle to the floor. Maintaining good posture is a job for the core, so unbeknownst to most, perfect posture is a great core exercise.
The Hidden Abs Squeeze – This desk exercise can be done in absolute secrecy. It can be done while walking, seated, or standing around. You simply take a deep breath, and tighten your abdominal muscles and as you exhale, bring them toward your spine. The initial squeeze should be held for 5-10 seconds and repeat for 12-15 reps.
The Chair Ballet – If you’re lucky enough to have a swivel chair, lift your feet off the ground, and pinch your desk with both hands and swivel around using nothing but your abs to control the motions of the chair. Either that or investing in a Core Ball can serve the same function!
Keep Active While Stationary!
We spend at least nine hours a day at our workspace, and it’s time that could be spent keeping our physical bodies refreshed as we work our minds. Being immobile all day can really be harmful for our bodies, so let’s keep in mind to take care of it.
Have a great Desk Exercising Day from Crucial Vacuum!