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29 Exercises You Can Do At (Or Near) Your Desk

29 Exercises You Can Do At (Or Near) Your Desk

Putting in a full day at the office can make it hard to find the time to exercise. But most of us have a bit of a lag between tasks as we sit in front of our computers, and we can take advantage of a few minutes here and a few minutes there to get some physical activity in. You won’t get an extensive workout this way, but you can get enough exercise that missing a day or two of a more strenuous activity won’t make a difference. You can also avoid some of the ills that come from sitting at a desk for too long: sore wrists, stiffness, even repetitive motion injuries.

No one wants to do a mile run or anything else that will get their work clothes sweaty, but these simple exercises can keep your clothes neat and still get your heart rate up.

Feet and Legs

  1. Hip flexions. While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
    • Leg extensions. While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.
    • Plié squats. Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up. While plié squats are more graceful than regular squats, give them a pass if your work attire includes a skirt.
      • Toe raises. Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
      • Football foot drill. At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.
        • Lunge. While walking, take the widest step you can and lunge forward.
        • Calf raises. Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
          • Take the stairs. If you need a harder workout, try taking them two at a time — you’ll get a chance to stretch your legs more than you would otherwise.
          • Walk the hallway. Walk down the hallway as fast as you can without actually running.

          Hands and Arms

          1. Tricep dips. Put your arms behind your back, resting on your chair and slowly raise and lower your self.
            • Shoulder raises. Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
            • Wrist stretch. Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
            • Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
            • Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
              • Water bottle weights. Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.
              • Shadow box. Stand up and take a couple of jabs at the air.
                • Arm pump. Pump both of your arms over your head for 30 seconds.
                • Elevated pushups. Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.

                Torso

                • Abdominal stretch. Sit on the edge of your chair and stretch your arms out. While keeping your back straight, contract your abdominal muscles. Relax and repeat.
                  • Neck rotations. Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.
                  • Back twist. Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides.
                  • Wall sits. Rest your back against a wall and move your feet away from the wall. The wall should be supporting the weight of your back and your knees should be bent. Hold the position as long as possible.
                    • Glute squeeze. Tense up the muscles of your rear end and hold for a count of 10.
                    • Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.

                    Full Body

                    • Chair dips. Place the palms of your hands on your chair and your feet on the floor. Move your rear end off of the edge of your seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.
                    • Chair squats. Lift your rear end off of your seat and hold for a few seconds.
                      • Low-impact jumping jacks. Raise your right arm and tap your left toe to the side at the same time. Keep your right foot on the floor. Alternate sides for a full minute.
                        • Pretend jump rope. Hop either on both feet at once or alternating feet.
                        • Pretend jump rope, version 2. Move your arms as if you are turning a jump rope while tapping one foot in front of you. Alternate feet.

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                          Samantha Aloysius

                          Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                          Last Updated on February 11, 2021

                          20 Unusual Uses for Coca-Cola That You’ve Never Considered

                          20 Unusual Uses for Coca-Cola That You’ve Never Considered

                          Coca-Cola is an adored product the world over. While keeping yourself in good health means moderating how often you enjoy this drink, Coca-Cola lovers will be happy to hear that there are plenty of uses for the soda pop that don’t involve ingesting it. Impressively, Coca-Cola can be used to help you clean, get rid of rust, and even help maintain your garden. Whether you are looking for a way to finally get rid of those pesky stains, or just want to find new ways to love this drink, these 20 jaw-dropping and unusual uses for Coca-Cola will blow you away.

                          Kill pests in your garden

                          Coca-Cola is also an effective pest control method for your garden. To rid yourself of plant munching slugs and snails, pour a small bowl of Coca-Cola and place it near your garden or flowerbeds. The smell will attract these crawling bugs and the drink’s acidity will kill them.

                          Defrost your windshield

                          Incredibly, Coca-Cola can also defrost your windscreen in the wintertime. Simply pour Coke liberally across your windshield and wait about a minute. The ice should turn to slush for easy removal.

                          Clean your pans

                          Coca-Cola is also useful in the kitchen, especially on burnt pans. For any pan with burnt on messes, pour a can of Coke into the pan and simmer. The mess should easily wipe away. You can also soak kettles and other kitchen items in Coca-Cola to remove scale and build up.

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                          Clean bugs from your windshield

                          Another way Coca-Cola can aid in your car care is by removing bugs and gunk from your windshield. Soak a cloth in coke, then rub across your windshield. Just be careful not to get any on your paint job.

                          Remove rust from your car

                          Coca-Cola is also useful when removing rust. The simplest method is to dip crumpled tinfoil in Coca-Cola, then give the item a scrub and you should be rust free.

                          Loosen rusty bolts

                          Similarly, use Coca-Cola to loosen up a rusty bolt. Simply unscrew the bolt half a turn and pour on Coca-Cola. Let it sit, then give the metal a wipe. The bolt and screws will be one hundred percent in no time.

                          Remove stains from your fabric

                          Surprisingly, Coca-Cola is incredibly helpful when removing stains from clothing and fabric. Coke will easily remove grease stains, as well as blood spots. Remember that Coca-Cola itself is brown, so stains on light fabrics might be better removed another way.

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                          Remove oil spots

                          Another way to use Coca-Cola is to remove oil stains from cement. Whether it’s your garage or your driveway, soak the stain in Coca-Cola for a few hours then hose off.

                          Relieve jellyfish stings

                          Should you be unwilling to neutralize a jellyfish sting the traditional way (with urine) pouring Coca-Cola on the sting will also do the job.

                          Clean your car engine

                          Coca-Cola is also an effective ways to clean your car engine. Believe it or not, Coke distributors have reportedly been a fan of this technique for ages. 

                          Use it in cooking

                          Coca-Cola is also a fantastic addition to many recipes. Using Coca-Cola to cook pot roast or steaks in will easily tenderize the meat for you. Mixing Coke with ketchup or barbecue sauce also makes for a delightfully sweet glaze.

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                          Clean your old coins

                          Another way to use Coke to clean is to soak tarnished coins in the soda. About ten minutes should be enough to get rid of the muck.

                          Clean your tiles

                          Incredibly, Coca-Cola can also be applied to tiles to effectively clean grout. Let Coke sit on the tiles that need cleaning for a few minutes, then wipe away.

                          Supercharge your compost

                          Coke is also an impressive way to speed up your compost. The sugar in Coca-Cola feeds micro organisms, plus the acidity will help your compost break down faster.

                          Remove gum from your hair

                          Coca-Cola can also help you avoid a major hair disaster. If you have gum stuck in your hair, dip the gum into a small bowl of Coke and let it sit for a few minutes. The Coca-Cola breaks down the gum, allowing you to wipe it off.

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                          Fade unwanted hair dye

                          Similarly, if you made a mistake with your hair dye, Coca-Cola comes to the rescue. It’s probably best to get in the shower first, then pour Diet Coke over your hair. Let the soda sit for a few minutes, then wash your hair like normal. This method is effective in removing temporary hair dyes, but will likely only fade professionally applied dyes.

                          Clean marker stains

                          Coca-Cola is also an easy way to remove marker stains from carpet. Apply a small amount of Coke, scrub the spot, then clean with soapy water. Again, remember that Coca-Cola is brown, so removing stains on white or light-colored carpets might be better achieved with another method.

                          Clean your toilet

                          Coca-Cola can also help you clean elsewhere in the house. To easily clean a toilet, pour Coca-Cola all around the bowl and let it sit. There’s no need to scrub, simply flush and your toilet should be sparkling clean.

                          Feed your plants

                          Coca-Cola is also a surprising way to add a little extra life to some flowering plants. Particularly with azaleas and gardenias, adding a small amount of Coca-Cola to the soil can deliver nutrients your plant may be low on.

                          Get rid of bugs at a picnic

                          The last of our unusual uses for Coca-Cola is to safeguard your picnic or outdoor lunch from pests and wasps. Simply pour a small cup of Coca-Cola and set it out about a half hour before you start to eat. By placing the cup away from your site, bugs will be drawn to the soda and not your lunch.

                          Featured photo credit: Omer Wazir via flickr.com

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