Hitting the gym a few times a week is difficult and so is sticking to a fitness routine. To make things easier, we’ve put a list of 5 simple desk exercises that you can do in your work office or at home. Even 5 minutes of these could improve your mood and make you that little more productive and you can use what’s around you!
Most of us sit at the desk for over 7 or 8 hours a day and sometimes forget to get up and move our legs or clear our head (which is highly recommended!). For those days that we’re busy or can’t drop that last email to go for a walk, there are lots of movements that can be done without leaving your work behind. Some you can even do when on a call with your colleague for a catchup!
Desk exercises are great for that mid-afternoon slump or mid-morning coffee break. You can even throw in a low calorie, high protein snack to satisfy any snack cravings. Like our tasty beef biltong, that should do the trick!
If you’re struggling to find the time to stay active during the working day, try our 5 desk exercises below!
1. Tricep Dips
How to do them:
- Stand with a chair (no wheels allowed!!) behind you.
- Put your palms flat towards the edge of the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you.
- Slowly lower yourself until your upper arms are almost parallel to the ground
- Return to the starting position and repeat 10 times or more if you can.
2. Seated Core
How to do them:
- While sitting in your seat, move forward so you’re near the edge.
- Tense your core and start to lean back very slightly – make sure you keep that back straight – until you feel a very slight strain.
- Try to hold for 5-15 seconds depending on how easy/tough it is for you.
- Relax and repeat 8 times.
3. Arm Circles
How to do them:
- Stand up off your sit and move it away for some room.
- Stand with feet shoulder-width apart.
- Extend both arms out to your sides, at shoulder height.
- Move your arms in a small backward circle.
- Do this 20 times in each direction.
4. Wall Sits
How to do them:
- Stand tall against a wall with your feet shoulder-width apart and your hands stretched out in front of you.
- Stay steady against the wall and start to lower down until you are in a seated position, keeping your knees in line with your toes.
- Return to the starting position and repeat 10 or more times.
5.Wall Pushups
How to do them:
- Stand a few steps away from a wall, facing it.
- Lean toward the wall and place your hands flat on the wall surface, slightly wider than your shoulder width.
- Start to lower yourself down towards the wall, tensing your core and keeping a straight line from your head to toes.
- Come back up until your arms are straight.
- Do this 10-20 times depending on how easy or difficult it is for you.
