There is a great way to stay healthy even if you don’t always have time for the gym - desk workouts. We’ve outlined some of the best moves in desk workouts to keep up your strength while at the office. Simple exercises that make multitasking with work and fitness are possible with desk workouts. The best thing is that most of these exercises can be done at the same time as your office work, or used as a break if you need one. Try fitting one of these moves into every hour of your workday to form healthy habits at the office.
1. Knee Raises. Sit at your desk like normal but alternate lifting knees up as high as possible with toes lightly tapping the floor in between lifts. Include this move in your desk workouts for leg strength and core stability.
2.Leg Raiser. While seated, straighten one or both legs up as high as possible and hold for five or more seconds, then lower back towards the ground without letting the feet touch the floor. Repeat 15 times. To add intensity, put your work bag on your legs.
3. Seated Prayer Position. Sit upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together firmly until your arm muscles contract. Push for 20 seconds and release. Repeat 15 times. Include this move in your desk workouts if you spend a lot time reading emails.
4. Trapezoid Pinch. Roll shoulders back until blades are pinched together as close as possible. Hold for 5-10 seconds, release and repeat 15 times. This one is great for posture too.
5. Abdominal Squeeze. Take a deep breath and tighten the abdominal muscles, squeeze them in toward the spine as you exhale, squeeze for 10 seconds and release. Repeat 15 times. Desk workouts include a lot of tightening and holding so be sure to practice deep breaths.
6. Biceps Curl. Place hands palms up underneath desk with elbows at a 90 degree angle. Push up against the desk with your hand and hold for 10 seconds. Repeat 15 times. You can make a fist or adjust chair height to change the movement.
7. Triceps Push. Place hands palm down on top of the desk with elbows at a 90 degree angle. Push down against desk with hands and hold for 10 seconds. Repeat 15 times. Make a fist or adjust chair height to broaden the range of the movement.
Desk workouts are a great solution for anyone looking for fitness opportunities during daily activities. Staying healthy is important so practice these exercises at the office as part of your healthy lifestyle.