A sedentary job puts you at a lot of health risks. Sitting even at a 90° angle is not advisable by health experts (it should be 135°). A 9 to 5 job doesn’t guarantee you enough time or energy or both to visit the gym to work out later, too. So what do you do in these situations?
Follow these simple exercises you can do at or around your desk (or deskercises), and work your way to a healthy life!
Before you get to work, walk for whatever time you can squeeze in. Park a few blocks away and walk to work. Take the steps whenever, elevators and escalators are a bane to mankind. Go to another floor for whatever work you can accomplish there, like using the washroom or gathering supplies. Make it a habit to get up and pace whenever you get a call and get a headset/cordless to this effect.
This one won’t even get you noticed. Kegel exercises help to strengthen your butt muscles and upper thighs. Whether you are sitting or standing, squeeze your butt muscles and hold them for 10 seconds. Repeat 2-3 times every hour. Prolong the rep duration as you get used to it.
While sitting on the edge of your chair, sit up straight with your arms in front of you, and try to squeeze your abdominal muscles inside, as much as you can. Hold for 10 seconds and release slowly. Do a total of three repetitions.
Stand with your back touching the wall. Gently slide down to a sitting position, hold for 10 seconds, and get back up again. Repeat twice every hour.
Tap your feet rapidly, simulating running for 30 seconds. This is what football players do. You can also lift your leg and stretch and unstretch your feet.
Stretch your wrists by pulling your palm backwards. Put your arms behind you, rest them on the table, and slowly lower and raise yourself. Fill up your bottle of water and do some bicep curls. Lock your fingers together, palms facing up, and stretch as much as you can above your head.
Imagine you’re holding a pencil between your shoulders. Squeeze your shoulders backwards and hold that position for 10 seconds. Repeat thrice every hour.
Lift your shoulders so that they touch your ears and hold the position for 10 seconds. Repeat thrice every hour.
While standing up or waiting for something, lift yourself up so that you stand on your toes and stay that way for 20 seconds. Repeat as much as you can whenever possible.
Raise your leg while sitting on your chair, until it is level with your hip. Keep it that way for 15 seconds and slowly lower it back. Do this for the other leg too. Repeat thrice every hour.
9. Full body
While sitting on your chair, plant your feet firmly on the ground and lift your butt just a little bit from the seat. Alternatively, you can simulate rope-skipping. Wave your arms at your sides and tap each feet alternatively in tandem with your arms.
Never suffer from a desk job now. Power through with simple workouts, and never be seated for a long time.