If you’re one of the many people who sit at a desk all day long and can never seem to find the time or energy to exercise after work, don’t worry, there are ways you can sneak some workouts into your work day.
Here at Smart Meetings, we’ve compiled a list of exercises from yoga, health and fitness experts that you can do right at your desk so you can stay fit and flexible without spending hours at the gym.
More: Simple Practices to Encourage Wellness at Your Next Meeting
- Seated Leg Raise: Sit upright in your chair and straighten your left leg so it’s parallel to the floor. Hold it for 10 seconds. Now, do the same with your right leg. Do 15 repetitions for both legs. Once you get the hang of doing them you can add some weights to your legs and keep it going. Your purse or briefcase are perfect weights that you already have hanging around the office.
- Chair Dips: You may look a little funny doing these but they’re a great workout. Scoot to the very edge of your chair and position your legs out in front of you. Put your hands at the sides of your hips on the top of the chair with your fingers pointing towards your legs. Next, grab the edges of the chair with both hands. Then, use your core to raise your body up and off the chair so your rear goes towards the floor. Finally, push yourself back up. Repeat these 15 times. Remember: use a chair without wheels, you won’t want it to roll away mid-workout!
- Swiveling Abs: This exercise will make you feel like a kid again (maybe). Sit upright in your swivel chair and lift your feet up and off the ground. Gently hold onto your desk with your fingers – but not too tight, you don’t want your arms doing all the work. Next, use your abs and core to swivel your chair left, right and back again. Do 15 repetitions in three cycles.
- A-shaped Wall Pushup: This one sounds weird but it’s sure to make you feel your triceps. Stand with your hands against the wall so that your body is slanted like one side of the letter “A” (hands over your head, pressed against the wall and your feet a few feet from the wall). Next, touch your elbows to the wall. Then, repeat! It’s that simple.
- Moving Wall Sit: This exercise works your upper legs, calves and arms. Start in a regular wall sit position (press your back against a wall with your knees bent at a 90-degree angle, like you are sitting in an imaginary chair) with your upper legs flat enough to hold a tray. Then set your timer to 30 seconds and lift and lower your heels and arms. Your arms should go up and over your head to touch the wall and then back to your knees.
- Back Twist: If you have tension in your back, this exercise is for you. Start by sitting in your chair, placing your right arm behind your right hip. Twist to the right and hold for 10 seconds. Then, repeat with your left side. Do three on each side for maximum tension relief.
- Foot Drill: Your coworkers may get annoyed, but this is a fun workout! Just like football players move their feet at practice, try doing the same thing at your desk. While sitting in your chair, aim to move and tap your feet for 30 seconds or longer at a time.
- Shoulder Raises: Got neck tension? No problem, try this exercise. Raise your shoulders up towards your ears and hold for 10 seconds. Then, relax. Smart Tip: If you’d like a bigger stretch, do each shoulder one at a time, alternating five times each.