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5 Exercises To Do At Your Desk

5 Exercises To Do At Your Desk

Exercising is beneficial for your overall health and wellbeing; you already know that. But, it’s not that easy to exercise regularly when you’re stuck in your office about 8 hours a day. Unlike celebrities who have nothing to do all day but exercise, us “normal” people have to juggle between different commitments. The struggle is real here, believe me I know. I always promise myself I’d exercise when I’m done with work or go to the gym, but at the end of the day I’m either too exhausted to do so, or I have some other errands to run. Luckily, I’ve found a perfect way to become more physically active without spending too much time doing so – deskercises or exercises you can do at your desk at work. In this post, you’re going to see 5 super easy deskercises you can do.

  1. Neck and shoulders

Working in the office can be quite exhausting. For example, when you’re hunched over your desk you can strain the cervical spine and stiffen your shoulders. To avoid this uncomfortable experience you can perform the simple exercise, that will relax your shoulders and neck. The process is simple, stand up and try to reach your arms behind you interlocking your fingers and lifting arms at the same time. Ideally, you should feel the stretch in shoulders and chest while you’re performing the exercise. Repeat several reps.

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    1. Shoulder blade squeeze

    This is yet another exercise that addresses hunched posture. Besides stiffness in neck and shoulders, being hunched over your desk can also affect your spine and, in fact, it can also affect your productivity, probably because of that stiffness. To do this exercise, you should pretend to hold a pencil between shoulder blades and squeeze them together for 10 seconds. Release, and repeat for several reps.

     

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      Image credit: http://www.abesmarket.com/blog/health-wellness/5-yoga-poses-to-relieve-stress-at-work/
      1. Exercise for legs

      This exercise is very easy to perform, and it’s ideal for people who work in their office the entire day. Prolonged sitting, particularly if you don’t do it properly, can affect blood circulation, especially in your legs. To correct that from happening, perform this simple exercise and you don’t even have to get up to do so. Remain seated and extend your legs. Then, try to reach down towards your toes. Return to a starting position and repeat the same process a few more times or whenever you can.

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      Leg-Stretch1
        1. Chair squats

        Squats work your entire body from head to toe. Squats have many benefits, but they’re particularly beneficial for lower back, quads, and tightening buttocks. To perform chair squats, you should stand 6” in front of your chair and lower yourself down until your butt hits the edge of the chair. Pop back up and repeat the same process again.

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          Image credit: http://www.abesmarket.com/blog/health-wellness/5-yoga-poses-to-relieve-stress-at-work/
          1. Wrist stretch

          This is the perfect exercise for all people who spend a lot of time typing. To perform it you should stand up, place wrists onto your desk make sure they face away from you, and then start applying pressure until you feel the stretch. Stay in that position for a few seconds. After the exercise, perform a few wrist circles. Do this exercise several times a day to ease the tension on your wrist.

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            Image credit: https://www.youtube.com/watch?v=ZsO6ahfuQQI

            Conclusion:

            Just because you’re behind your desk, the entire day it doesn’t mean you can’t do any exercises. This article listed 5 simple and easy exercises you can do to improve hunched posture, take care of your wrists, and tighten your muscles.

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            Featured photo credit: Shutterstock.com via shutterstock.com

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            Evlin Symon

            Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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            Last Updated on February 18, 2019

            8 Best Cardio Workouts for Efficient Weight Loss

            8 Best Cardio Workouts for Efficient Weight Loss

            When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

            When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

            Here’s a list of different types of cardio workouts:

            • Steady State (Burns less fat, but isn’t as demanding on the body)
            • Interval Training (Burns more fat)
            • HIIT
            • Spinning
            • Stairs
            • Weight Training (Supersets) short rest periods
            • Weight Training (Compound Sets) short rest periods
            • Machine Circuit Training

            And I’m going to talk about each of them in detail:

            1. Steady State

            Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

            An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

            2. Interval Training

            Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

            Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

            Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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            3. HIIT (High Intensity Interval Training)

            Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

            With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

            Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

            4. Spinning

            Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

            To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

            It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

            5. Stairs

            One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

            So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

            6. Supersets

            A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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            The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

            So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

            For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

            Here’s one of my leg training workouts:

            i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

            ii. Front Squat (4×15)

            iii. Wide Stance Dumbbell Goblet (4×15)

            iv. Leg Extension (4×15)

            v. Leg Curl (4×15)

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              Photo Credit: Shape Magazine

              vi. Front Squat


                Photo Credit: Stack

                vii. Wide Stance Dumbbell Goblet Squat

                viii. Leg Extension

                ix. Leg Curl

                  Photo Credit: T Nation

                  7. Compound Sets

                  Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                    This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                    Compound sets put stress on the body and are great for expending additional calories while strength-training.

                    8. Machine Weight Training Circuit

                    Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                    Machines also give you better control over the exercises, which decreases risk of injury.

                    Here’s a machine circuit training example: Muscle and Strength Machine Workout

                    The Bottom Line

                    The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                    By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                    Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

                    More Resources About Weight Loss

                    Featured photo credit: Spencer Dahl via unsplash.com

                    Reference

                    [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                    [2] Better Health Channel: Resistance training – health benefits

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