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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 August 10, 2020

            Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

            Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

            It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

            You may even want to give up but don’t!

            I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

            First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

            However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

            Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

            1. Are You Starting Your Day with Breakfast?

            Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

            You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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            You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

            2. Does Your Metabolism Affect Your fitness?

            How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

            There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

            If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

            3. Can Genetics Affect Your Fitness?

            Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

            Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

            4. Does Gender Reduce Your Chances of Losing Weight?

            Sounds silly, right? It’s not! This is a great question and the answer is complicated.

            According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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            Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

            Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

            5. Are You Eating Before Going to Bed?

            Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

            A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

            Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

            Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

            6. Can Stress Affect Your Fitness?

            Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

            Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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            Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

            7. What if You Have Trouble Sleeping?

            Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

            When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

            Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

            For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

            If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

            8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

            An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

            An overactive thyroid affects your ability to gain weight, not lose it.

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            With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

            If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

            Summing It Up

            There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

            There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

            Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

            Please use these useful tips to help you lose weight, get fit and achieve your dream body.

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            Featured photo credit: Debby Hudson via unsplash.com

            Reference

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