When there’s too much work to do at the office, and you can’t spare a minute to get away from your work station to exercise, here’s some good news. There are plenty of exercises you can do that can help with stretching and cardio and keeping yourself fresh.
- Arm flutter. Sit tall on the edge of your chair (or stand) with arms fully extended to each side. Make small circles and work your way up to larger circles. Continue for one minute.
- Desk press. Standing in front of your desk or a sturdy table, place your palms on the edge and take two steps backward. Bend your elbows down to a 90-degree angle, hold, and straighten to lift your body weight. Complete 8–10 reps.
- Shoulder extender. Cross one arm over your body and loop the other arm at the elbow of the extended arm and hold for 10 seconds. Repeat the same movement with your other arm.
- Stationery jog. This exercise can be done seated or standing. Pick up your feet and push them forward in a jogging motion. Continue the movement for one minute. If standing, increase intensity by picking up your knees and pushing off the floor.
- Wall chair. Find a wall, squat with your thighs parallel to the floor, make a 90-degree angle with your legs, and hold for a minute. If this is too hard for you, begin by splitting the challenge into two, 30-second sits.
And if you’re feeling competitive, share these “deskercises” with colleagues and turn it into an office-wide challenge.