Place both hands on your desk face down with your fingers pointing towards you (so backward compared to normal). This is a great way to help prevent carpal tunnel syndrome, especially since most of us use our hands for small tasks, like typing, all day while we are at work. Sit on the edge of your chair and grab the chair with your arms slightly behind you. This is another great exercise for your triceps. It is best to stretch each leg 4 to 6 times to strengthen the muscles and increase flexibility. Pull your knee up towards your chest with your arms and hold for 6 seconds. You can also do this with your arms extended straight out to the side. Roll your shoulders forward 20 times, then roll them backward 20 times. Keep your arms flat against the sides of your body. You can make it harder by jumping higher in the air during each jumping jack. This is a great way to work out your heart that doesn’t take much time (however, you may not be able to continue working during the exercise). You may not be able to reach your toes, but you should feel it in the back of your legs and possibly your back muscles as well. Touch Toesīend down keeping your knees straight and reach toward your toes. To increase the intensity, you can perform squats on one leg at a time. Do this 10 to 15 times for maximum benefits. Pause momentarily and then raise back to a standing position. The knees should always stay behind your toes. Slowly bend your knees and be sure to extend your bottom back. Then slowly move it to the back before slowly returning it to the floor. Hold this position for three seconds then swivel it over to the side. Lift one foot and extend the toe forward. Now, bend your knees slightly so that your quads tighten. Start with your legs at shoulder width apart. Extend one leg straight out and hold for 3 seconds. You can also do a form of leg extensions while you are seated at your desk.įirst, get into position with both feet flat on the floor. This is a great exercise for your core and back as well as your legs. You can hold the position to make it more difficult. Raise your leg by bending your knee and bring your foot back towards your bottom. You can also do one leg at a time or hold when you are on your toes for more of a challenge and a better workout. You can do as many reps as you need, but typically 15 to 20 is sufficient. Rise onto your tippy-toes slowly so that it uses your calf muscles. Read More > Ergonomics in the Workplace Calf Raises There are enough that you can work out your whole body while you are working on your computer.įor maximum benefit, it is best to combine multiple exercises that work different parts of your body throughout the day or week.Īlways try to add stretches to keep your body limber and flexible. There are tons of exercises that you can do while you are at your desk. Read More > How Long Should You Stand at a Standing Desk? Exercises for a Standing Desk
The solution is to get exercise while you are working by doing the following exercises. Not all of us have the time to exercise that much and if we do, that doesn’t mean we want to work out after a long hard day of work. In addition, we should participate in muscle-strengthening exercises. It can also help you improve your mental health.Įxperts recommend that we exercise at moderate intensity for 150 to 300 minutes every week (or 75-150 minutes of vigorous intensity). Additionally, every little bit of exercise can help reduce the risk of death.Įxercise can help you avoid premature death by reducing the risk of heart disease, cancer, obesity, hypertension, bone and joint diseases such as osteoporosis, and other chronic illnesses.
This is a much better way to combat the negative effects of sitting.Įxercise can help you burn calories and lose and manage your weight. Using a standing desk makes it much easier to move around, leave your desk for quick breaks, and stretch. Standing desks can have beneficial effects, but the real benefit comes from movement.
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