5 desk exercises to stay active while working
What's the story
As remote work has become the new norm for most of us, we end up sitting at our desks for hours on end. This sedentary lifestyle can take a toll on your health. Including simple desk exercises in your daily routine can help combat the effects. These are aimed at improving circulation, relieving tension, and boosting your overall well-being without needing any special equipment or time.
Leg exercise
Seated leg lifts
Seated leg lifts are a great way to workout your lower body while sitting. Just sit upright in your chair with both feet firmly planted on the ground. Slowly lift one leg until it is parallel to the ground, hold for a few seconds, and lower it back down. Repeat this exercise 10 times on either leg. This movement strengthens the quadriceps and boosts blood flow in legs.
Arm exercise
Desk push-ups
Desk push-ups are a great upper body workout that can be done using your desk as support. Stand at arm's length from your desk, and place your hands shoulder-width apart on its edge. Keeping your body straight, bend your elbows to lower yourself towards the desk, and then push back up to the starting position. Aim for 10 repetitions to work on arm strength and posture.
Neck relief
Neck stretches
Neck stretches help reduce tension due to hours of screen time. Sit up straight in your chair and gently tilt your head towards one shoulder until you feel a stretch along the opposite side of your neck. Hold for 15 seconds before switching sides. Repeat this stretch thrice on each side to ease stiffness.
Wrist mobility
Wrist rotations
Wrist rotations are also a must for those who work a lot on the keyboard/mouse. Extend both your hands in front of you (palms facing downwards), and rotate your wrists clockwise 10 times and then counterclockwise another 10 times. Do it for each hand separately if you want. This exercise keeps your wrists flexible and relieves strain from repeated movements.
Core engagement
Seated torso twists
Seated torso twists engage core muscles while providing relief from prolonged sitting positions. Sit upright with feet flat on the floor, cross arms over chest, slowly twist torso to the left as far as comfortable, hold briefly before returning to center; repeat on the right side. Complete eight twists per direction, maintaining controlled motion throughout the exercise.