How to exercise at office

What’s the top reason people give when asked why they don’t exercise? If you guessed ‘no time’ or some variant thereof, have yourself a virtual cookie. There’s no denying that the pressures of work and home tend to lower one’s motivation to commit to a regular workout schedule. That said, you shouldn’t just give up on it – if all else fails, we’ve got 10 exercises you can do right at your desk!

Leg extensions

While sitting down, lift one of your legs and extend it until it’s parallel to the ground (or as close to that as possible). Hold it there for as long as you can, and then relax and slowly bring it back down. Repeat with the other leg.

Neck rotations

Lower your head until your chin is touching or near your chest. Slowly rotate your head in a full circle, with your chin pointing upwards at the halfway point and then back to the position you started in. Repeat in the opposite direction.

Wrist stretches

Extend your arm in front of you, with your palm outwards and fingers pointing up. With your other hand, slowly pull your fingertips towards you. You should immediately feel the stretch. Repeat with the other arm.

Chair squats

With your arms extended in front of you, lift a few inches off your chair. Hold the squat for 5-10 seconds, then lower yourself slowly. Try to ensure that your back isn’t curved as you do this.

Calf raises

While standing, lift yourself up until you’re standing on your toes. Hold that position for a moment, and then slowly lower yourself back down. Initially, you may want to stand near some sort of support, such as a wall or a table.

Toe raises

Lift the front part of your feet until all pressure is is only felt by your heels. Keeping your balance will be tricky at first, but will get easier as you go on

Back twists

While standing, twist your upper body 90 degrees so that it is facing to either your left or your right. Your lower body should remain facing forward. Hold this position for a few seconds, and then twist back to normal and then in the other direction.

Desk push-ups

While standing, place your palms on your desk while keeping your arms extended in a straight line from your shoulders. Lean forward and move your feet back until your torso and legs form a straight line. Slowly lower your chest to the desk (or as close as possible) and then back up. Keep your back straight throughout. Repeat this exercise as many times as you can.

Apart from these specific exercises, you should try getting up and walking around whenever possible. Frequent activity is hugely important for fitness. That’s why you should also take the stairs as often as you can, working your legs as much as possible. There are times when you simply can’t take the time to do a proper intensive workout, so don’t miss out the chance to keep yourself as active as possible by exercising at your very own desk!