I know you don’t feel like getting up when you are sitting down at your desk! I have a standing desk, which seemed like a great idea at the time, yet the thought of being on my feet for a while is not very appealing.
When we are sitting down and in the middle of some hard work task, it’s nearly impossible to draw ourselves away. But finding those moments in the day when we can do some quick exercises can make all the difference to our bodies — including our posture.
I’ve recently started going to the gym, and I am loving all the new exercises. But we can pass on the expensive membership fees by bringing the exercises to our homes. Here are some quick exercises you can do right now that will build strength and remove the strain caused by sitting down all those long hours.
Disclaimer: Before doing any of these exercises, talk to your healthcare provider. This article is for educational purposes only; I am not responsible for any injury sustained or exacerbated by your use of or participation in these exercises.
The Chair Squat
If you find that your legs have become weaker over time and you have difficulty bending down, a chair squat may be the ideal exercise for you. According to Arizona Orthopedic Physical Therapy, this is one of the best exercises you can do to “stay young.”
The chair squats, otherwise known as the sit-to-stand squats, are “as simple as sitting down and standing up into a chair… to strengthen your glutes and quadriceps muscles as well as improve lower chain stability and balance.”
Chair Dips
Chair dips work your triceps, pecs, shoulders, and the muscles on some of the ribs. It involves holding onto a chair and sliding your hips off it, lowering your body by bending your elbows at a 90-degree angle.
It is such a fantastic exercise for your tricep strength in particular, and with a few modifications, it can suit beginner and advanced exercisers.
Desk Pushup
Yes, that’s right; you can do a pushup on a table! Clear your desk and give yourself some space.
To do this exercise, place your hands at the edge of the desk and, keeping your body at a 45-degree angle, try doing 20 pushups slowly and steadily. It’s much easier than doing the floor pushups, in my opinion!
Wall Sits
I like this exercise because it feels very low effort, yet it’s great for building strength and endurance. Wall sits are said to lower blood pressure even more effectively than other forms of workouts, such as aerobics and weight training.
To perform a wall sit, all you do is stand against the wall and squat, sort of like you are sitting on an invisible chair. Hold the position for two minutes and rest for two minutes. Repeat four times.
Jump Rope
Although some people can’t imagine doing jump rope after the age of 12, this exercise has some unbelievably amazing hidden benefits, such as building bone density and improving balance.
Don’t have a jump rope or struggling with space constraints? No problem. “Pretend Jump Rope” is an exercise routine that you can give a try instead.
Neck Rolls
Looking at our phones and computers all day, it’s easy to adopt a bad posture that results in neck strain. It’s time to release it!
Very Well Health tells us how: With your head straight, tip your head to the left. Then, roll your head back until your eyes are looking at the ceiling. Tip your head to the right next before rolling your head to the front so that your chin is towards the front of your neck.
Shoulder Rolls
Following the neck rolls, we got shoulder rolls to activate the rotator cuff, deltoids, and trapezius muscles. This exercise can help relieve tension in the shoulders and improve mobility.
Start by shrugging your shoulders upwards. Roll them backward and downwards while trying to squeeze the shoulder blades together.
Calf Raises
Calf raises can be done almost any place, anywhere, and especially at your desk. This exercise strengthens your feet and ankles and may help to prevent falls.
Calf raises are super simple to do. Stand up with your legs hip-width apart and hold onto the back of your chair. Lift your heel off the ground as high as you can, and hold and squeeze your calf muscle before slowly returning to the start position.
Seated Torso Twist
This exercise improves your spinal mobility and engages your core without even having to move off your chair!
Sitting on your chair with your feet flat on the floor, slowly twist your torso to the right. Hold the pose and return to the center. Repeat it on the left side.
Seated Leg Lifts
You’ve no excuse for not having time to do seated leg lifts. You can do this exercise almost on autopilot while typing away!
Sagewood Retirement Community in Phoenix, Arizona, brings us this exercise. Sitting upright with your feet flat on the floor, straighten your right leg, ensuring it’s parallel to the ground. Hold and feel the tension in your abdominal muscles before returning to the start position.
Seated Hamstring Stretch
Hamstring stretches are a highly effective lower body exercise that targets the muscles in the back of the thigh.
To do this exercise, sit at the edge of your chair and stretch out one leg while keeping the other foot flat on the floor. Bend forwards at the hip while keeping your spine straight. Hold for a few deep breaths before returning to the start position.
Jumping Jacks
It’s worth noting that jumping jacks are full-body exercises. This exercise increases blood flow to muscles and also your body temperature, which could help you warm up if you’ve been sitting for some time.
There are many variations of jumping jacks. You can also give squat jacks and burpees a go.
