If you sit for hours on end during the workday and find it
difficult to fit the gym into your schedule, you might be damaging your health.
You can get a workout at your desk, though, by using a standing desk, replacing
your chair with an exercise ball, or going for a short walk around the building
every 20 to 30 minutes. You can also try adding these seven desk exercises to
1. Leg Extensions
To start this exercise, sit with your thighs parallel to the
ground (if your chair is adjustable) and keep your back straight. Slowly extend
your right leg with your foot pulled toward your shin. Once your leg is fully
extended, slowly return to the starting position. Repeat with your left leg.
2. Side Bends
Sit at the edge of your desk chair and keep your back
straight. Intertwine your fingers with your palms facing away from you, then
lift your arms straight above your head. Lean to your left from your waist and
hold for 10 seconds. Return to the starting position and repeat by leaning to
your right side.
3. Shoulder Shrugs
Sit in your chair with your back straight. Shrug your
shoulders as high as you can, trying to touch your ears. Hold that position for
five seconds, then push your shoulders back down.
While you can buy bicycle pedals to keep under your desk,
you don’t have to spend money for this exercise. Sit at the edge of your chair
and hold onto the armrests or the seat. Mimic the act of riding a bike by
bringing your knee toward your chest. Don’t forget to alternate between your
left and right knees.
5. Hand Push-Ups
Place the palms of your hands together with your fingers
aligned. Keeping your fingertips together, slowly push your hands away from each
other. Bring your hands back together and repeat.
6. Wrist Stretch
Hold your right arm straight in front of you with your palm
facing up. Use your left hand to pull your right hand straight down at the
wrist. Hold for 10 seconds, then repeat by stretching your left wrist.
7. Calf Stretch
Sit in your desk chair with your legs stretch out in front
of you and your feet on the floor. Pull your toes toward your shins as far as
you can. Slowly return to the starting position and repeat.