When you’re working in an office setting, whether at home or in a shared workspace, it’s important to make sure that you’re not sitting for too long, freezing up your muscles and slowing your metabolism. Standing desks can provide great outlets for movement, but getting in some light exercise can be even better for making sure that you’re not stiffening up while you’re at your desk.
On the days when I am not at a session, a consult, or a mentoring session I am usually sitting in my home office working on my computer. I try my best to get up and stretch or move around at least once an hour and I try to workout for about 45 minutes 3-4 days a week. We have a home gym, so it is very easy for me to step away from my work and get in a workout. For those who do not have a home gym or a gym membership, this post is for you!
The next time you’re feeling like you need a quick workout break from your desk, try these five simple exercises…
Five Great Workouts You Can Do At Your Desk
1) Tricep Dips
All you need for this is the edge of your desk or the side of your chair, depending on how difficult you’d like to make it for yourself. Turn your back toward your desk or chair and place your hands on the edge with your palms wrapping around the side. Move your feet about three feet out and lower yourself down until your elbows are at 90 degree angles. Push yourself back up. Do this exercise 10 times.
2) Wall Sits
For this exercise, stand up straight with your back against a wall. Then lower yourself down the wall until your knees are at a 90 degree angle. Keep yourself there for 30 seconds, keeping your back straight against the wall with your legs. As you gain more practice, work your way up to 60 seconds!
3) Push Ups
Don’t worry about laying prone on the floor to do these push ups! Place your hands on the edge of your desk and move your feet back as far as is comfortable. Then, do 10 push ups on your desk’s edge, making sure to go slowly and use your chest and triceps.
4) Jog in Place
This one’s easy! Jog in place for 30-45 seconds, getting your heart rate up and your blood pumping. This is a vital piece of the workout, as it works to circulate fresh blood through your body, keeping you from getting tired at your desk.
Squats at your desk can be done using your office chair. Keep your feet placed about shoulder-width apart and push back into a squat form until your butt touches your office chair. Then, stand back up. Repeat this 10 times. For more of a challenge, set your chair to it’s lowest setting!
These five exercises can help to get your blood flowing and keep you from falling asleep at your desk or becoming lethargic once the workday is over. Try this routine twice a day, and work up to completing it every other hour!