Deskercises: Stay Fit While Sitting
Many of us spend long hours sitting at a desk, which can have negative effects on our overall health and well-being. However, staying active doesn't have to be limited to the gym or after-work hours. Incorporating deskercises, or desk exercises, into your daily routine can help combat the sedentary nature of office work and keep you fit and energized throughout the day.
1. Seated Leg Raises: Start with a simple exercise that targets your leg muscles. While seated, extend one leg straight out in front of you and hold for a few seconds. Lower it back down and repeat with the other leg. Perform a set of 10-15 repetitions for each leg. Seated leg raises help engage your quadriceps, hamstrings, and glutes, promoting lower body strength and circulation.
2. Desk/Chair Push-Ups: Give your upper body a workout by performing desk/chair push-ups. Stand a few steps away from your desk or your seat, place your hands on the edge slightly wider than shoulder-width apart, and step back until your body is at an angle. Lower your chest toward the desk/chair by bending your elbows and then push back up. Aim for 10-15 repetitions. This push-ups target your chest, shoulders, and triceps, helping to improve upper body strength.
3. Shoulder Shrugs: Release tension and improve posture with shoulder shrugs. Sit up straight with your feet flat on the floor and relax your arms by your sides. Lift both shoulders toward your ears, hold for a few seconds, and then release. Repeat 10-15 times. Shoulder shrugs help alleviate muscle tension in your neck and shoulders, promoting better posture and reducing discomfort.
4. Wrist and Finger Stretches: Give your hands a break from typing and perform simple stretches to relieve tension and improve flexibility. Stretch your wrists by extending one arm in front of you, palm facing up, and gently pulling your fingers downward with your other hand. Hold for a few seconds and then switch sides. Additionally, extend your fingers wide and then make a gentle fist, repeating the motion several times. These stretches help maintain flexibility and reduce the risk of hand and wrist discomfort.
5. Neck and Upper Back Stretch: Relieve tension in your neck and upper back with a simple stretch. Sit up straight and gently tilt your head to one side, bringing your ear toward your shoulder. Hold for a few seconds and then repeat on the other side. Additionally, interlace your fingers behind your head and gently press your elbows back, feeling a stretch in your upper back. Hold for a few seconds and then release. These stretches help alleviate muscle tightness and improve flexibility in your neck and upper back.
6. Standing Desk or Walking Breaks: If possible, consider using a standing desk for part of your workday or take short walking breaks. Standing encourages better posture and engages your leg muscles. Alternatively, take a brisk walk around the office or outside during your lunch break to increase your daily steps and promote overall circulation.
Incorporating deskercises into your daily routine can help combat the negative effects of prolonged sitting and keep you fit and energized throughout the workday .Remember to listen to your body and adapt the exercises to your fitness level. By staying active while sitting, you can improve your overall well-being and productivity, creating a healthier work environment for yourself.
It is equally important to fuel your active lifestyle with healthy snacks that will keep you energized throughout the day and aid in post-exercise recovery. Shop from us to explore our wide selection of nutritious and delicious snacks. From protein bars and nut mixes to dried fruits and healthy granola, we have a range of options to satisfy your cravings while nourishing your body.