Fitness Tips

Stay Fit with These Desk Exercises

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Every other person here knows the importance of exercise. However, the typical adult nowadays no longer do any “manual labor.” We are at our desk the whole day working on our computers. And when we finally get to go home, all we do is just stay in front of our TV multi-tasking between watching our favorite shows and checking our social media accounts.

Sitting for long hours have repercussions to our health and well being. In fact, it’s a recipe for disaster. You could suffer from poor posture, back pain, muscle aches, obesity and even heart disease.

If you don’t have the time to go to the gym regularly such as In-Shape Gym then perhaps you can try these desk exercises.

1. Paper Push Ups

Simply put both hands on your desk and walk both feet backwards until your body is at a 45 degree angle. Then do a few push ups and gradually increase your reps.

2. Book Press

Just find a very heavy book in your office and hold it with both hands. Raise your hands straight over your head and then lower it to the back of your head. Repeat 12x and just increase your reps as you get stronger.

3. Shoulder Blade Squeeze

Stand up straight and then pretend your shoulder blades are trying to hold a pencil. Keep it in the same position for about 7-10 seconds and repeat several times.

4. Office Yoga

Keep a yoga mat under your desk and take it out so you can do some yoga moves for about 5 minutes every 2-3 hours.

5. Chair Squat

Stand and keep your feet several inches apart. Pull your butt downwards in a sitting position as you raise both hands forward. Keep to this position for about 30 seconds. Repeat 6x and gradually increase your reps over time.

6. Jumping Jacks

Do jumping jacks for 1 minute. You can do several reps as you get comfortable with this quick workout.

7. Skip Rope

You can easily bring a skipping rope to the office and if you have your own private office or cubicle, just do 12 skips at a time. You can increase your reps as you get better.

8. Move Around

The key is not to sit at your desk for more than 1 hour straight so do anything that will keep you away from your chair. Take bathroom breaks frequently, drink water in the pantry or simply go around and talk to your colleagues at work.

More Tips

Aside from doing quick and easy exercises, you should also make sure you sit correctly and that your chair is at the correct height to prevent strain on your back and neck. Your chair gives the support your body needs for the 8 hours you will be working so adjust its height to ensure you are in a 90-90-90 position. That means your feet should be on a foot rest or flat on the floor and that your hips and knees are at a 90 degree angle.

Make sure your lower spine is flat against the chair’s back so that it can maintain proper curvature. Your chair will ensure your back and neck are erect so that you don’t end up hunching forward.

Another thing to follow is that your computer monitor’s top 1/3 should be at eye level so that you don’t end up straining your eyes and that your neck is not craning forward.

You need to stretch frequently too because it can help eliminate back pain. You can do neck stretching by touching your ear to your shoulder and keep it there for around 30 seconds. Stand up and try to reach as high up as possible so that your entire body is stretched. Hold this for 10 seconds and rest for a few seconds. You can repeat it as needed.

You can also work on strengthening your lower body by doing the Wooden Leg exercise. All you need to do is sit in your chair and put one leg straight in front then hold this position for 2 seconds. Raise the leg as high up as possible and hold it for 2 seconds. Do the same for the other leg. Repeat 3-4x at a time.

Take the stairs when going up and down your building and try to walk on your lunch break. Finally, drink water frequently and eat healthy. If possible, munch on fruits when you’re hungry in between meals and stay away from the vending machines!

The bottom line is, don’t be lazy! Push yourself to keep moving as often as you can!