Do Simple Desk Exercises At Your Workplace; Desk Workout

Technology has made massive advancements in the recent times. While it has made us more efficient and capable, it also brings along adverse effects. You sit at your office for 8 hours or more, 5-6 days a week, all along the year. This means that your activity is heavily restricted, making you sit in front of a screen for long hours without much movement. This can lead to chronic diseases such as blood pressure issues, heart diseases, and obesity. With such high risk diseases at play, it is clearly evident that we must find a solution to this new age problem. The solution is nothing but adaptation of workplace fitness.

In this article, we’d take you through some of the easiest workplace exercises that you can perform at your office, in order to increase your agility and movement. Let’s get started!

Work. Exercise. Eat. Repeat.

desk workout exercises to do
desk workout exercises to do

Workplace Desk Exercises To Get You Started


Triceps Dips

You’d require a stationary chair to perform this exercise. This exercise works on your arms and upper body.

  1. With both hands facing forward, scoot to the front of the chair.
  2. With your palms flat on the chair, bend your elbow straight back, and move downward.
  3. Now, bring yourself back to the original position. Repeat 20 times.


Neck Roll

This is a must do workplace exercise that you should perform in every half an hour. This basic exercise allows you to correct the posture of your spine, and releases pain from your neck.

  1. Adjust your face straight looking forward, with your back straight.
  2. Now, turn your neck toward your right, slowly and steadily, as close to your shoulder as possible, without causing stress.
  3. Repeat on the opposite side.
  4. Now, perform the same pattern upward and then downward.
  5. Repeat thrice on all sides.


benefits of desk exercises and desk workout
benefits of desk exercises and desk workout


Arm Circles

Your arms need some movement while working all day. Thus, you must make arm circles a part of your workplace fitness routine.

  1. Stand straight with your arms on either side of your body.
  2. Move your arms 10 times in a circular motion, clockwise.
  3. Now, move your arms in the opposite direction, 10 times.
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Wall Push Ups

Push ups are essential to build your upper body strength. However, it is difficult to perform classic push ups at your workplace. So, why not try wall push-ups?

  1. Begin by standing slightly apart from a wall. Place your hands on the wall.
  2. With the rest of your body staying intact, move your chest closer to the wall by bending at your elbows.
  3. Now move back to the original position. Repeat the exercise 15 times.


Desk Push Ups

Desk push ups are again similar to the wall push-ups, with the surface moving to a desk instead of a wall.

  1. Stand in front of a stationary desk and place your hands on the edges of the desk, with your body tilted toward it.
  2. Now move your chest closer to the desk, bending at your elbows.
  3. Move back to the original position and repeat 15 times.
simple desk workout and desk exercises
simple desk workout and desk exercises

Arm Pulses

This exercise helps strengthen your triceps and stretch your shoulders.

  1. Stand up straight with your arms by your sides, and your palms should be facing backward.
  2. Pulse your arms backward for 20 seconds, while keeping your arms straight.
  3. Repeat 30 times.


Stand Up Rear Pulses

This is a basic but an excellent exercise for the movement of your legs, since they can become very stiff sitting all day.

  1. Stand up in front of your desk with your palms placed on the desk.
  2. Lift your left leg, bending at the knee at a 90-degree angle backward.
  3. Bring it back to the original position.
  4. Repeat 20 times on both legs.


Calf Raises

Again, this exercise focuses on your calf muscles and feet. So, you should perform this to keep your legs moving.

  1. Stand straight with your feet slightly apart.
  2. Lift yourself upward and stand on your toes.
  3. Gradually move back to the original position.
  4. Repeat 20 times.
calf raise desk workout, exercises at workplace
calf raise desk workout, exercises at workplace

Oblique Twist

If you have a swirling chair, you can perform this workplace exercise sitting at your chair.

  1. Sit in the swirling chair and place your palms at the desk.
  2. With your core engaged, swirl to the right side and then to the left. Your feet should be hovering over the floor.
  3. Repeat this exercise 10 times on each side in every half an hour.
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Triceps Stretch

Stretching is very important while you are spending all day in one position that can make your muscles very stiff. So, add this exercise to your workplace fitness routine to release stress off your arms and shoulders.

  1. Sit in your chair and keep your head straight.
  2. Touch your right hand to your left shoulder blade, or bring it as close as possible, at the back of your head.
  3. With your left hand touching your right elbow, bring your right arm closer to your head.
  4. Feel the stretch and take 3-4 deep breaths.
  5. Repeat on the other side.


Shoulder Stretch

This basic exercise can do wonders for releasing tension in your muscles. So, make sure that you’re performing this in every few minutes.

  1. Sit in your chair, keeping your head straight.
  2. Clasp your hands above your head, keeping your arms straight. Your palms should be facing toward the ceiling.
  3. Stretch your arms and take 3-4 breaths.
  4. Repeat 5 times.
stretching to do at your workplace
stretching to do at your workplace

Shoulder Rolls

This exercise, once again, release stress from your shoulders and your neck.

  1. Bring your shoulders closer to your ears, by lifting them upward.
  2. Now, roll them backward to the original position.
  3. Repeat the same, rolling them forward.
  4. Repeat the exercise 10 times on each side.


Chest Stretch

This stretch helps you regain posture and releases stiffness in your back and chest.

  1. Clasp your hands behind your lower back.
  2. Stretch your chest forward while your chin should rise upward.
  3. Take 3-4 breaths and release.
  4. Repeat 5 times.


simple office stretching
simple office stretching

Bent Knee Stretch

We have seen some stretches for your upper body. Now it’s time to stretch your lower body.

  1. Sit in your chair and bring one knee toward your chest, hugging it as close as possible.
  2. Release to the original position and then perform with the other knee.
  3. Repeat 10 times with each knee.
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Wrist and Fingers Stretch

Office work involves a lot of typing and engages your wrists and fingers a lot all day. Therefore, it is important to release them off pain and stiffness time and again. So, this workplace exercise is a must do for everyone.

  1. Keep your palms on the desk while you stand straight in front. Your fingers should be pointing opposite to you.
  2. Stretch your fingers and wrist gradually and release.
  3. Repeat 5 times in every half an hour.


Concluding Thoughts

With the advancement in technology, work has become attached to screens, with all of us sitting at our desks for long hours. With less to no movement, this situation becomes extremely harmful for the body. In order to release stiffness and stress from your muscles, it is important to keep yourself moving. With the workplace exercises that we have listed above, you can certainly lower risks of bad health. Along with these exercises, add walking the hallway to your workout fitness routine.

Simple steps such as walking after every few minutes and taking the stairs instead of an elevator can go a long way in making you a healthier version of yourself.

So, Get Started Now!

Manya Sikka
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