10 Discreet Exercises You Can Do in the Office Without Leaving Your Seat
A little movement can make a major difference in the office, especially when crunch time leads to scrunching up muscles without you even noticing. While you might be tempted to get up and strike a full yoga pose, we know that’s not always practical with everyone else hard at work. That’s why we’ve put together a list of 10 simple exercises you can do right at your desk. Keep reading to discover how you can stay relaxed, active and healthy without leaving your seat!
1. Leg Lifts
Leg lifts, or leg raises, are a simple exercise that you can do even while working. They target your core and hip flexors.
How: Center yourself on the chair. Leaning back slightly, raise one leg, keeping it straight. Hold for a few seconds, then carefully lower it back down. Repeat with the other leg. Alternatively, extend and lower both legs at the same time.
2. Chair Squats
Chair squats are straightforward exercises that can be performed using a chair. They are effective at promoting blood circulation and improving mobility and posture.
How: Stand up from your chair, keeping your feet shoulder- to hip-width apart. Pull your shoulders back and bend your knees, sinking your body into a squat. Lower your bum until you are hovering just above the chair. Return to the standing position by straightening your knees, and repeat.
3. Tricep Dips
Tricep dips help to work out the arms while also engaging the muscles along your upper back. You don’t need a gym for this exercise, a sturdy and stable desk or chair will do.
How: Place your hands on the flat surface of a desk (with you facing backward) or the edge of a chair. Make sure your palms are flat and fingers are facing forward. Step your feet out and slide your bum off the edge, so you can extend your legs in front of you. Then, lower your body and bend your elbows to a 90-degree angle. Straighten your elbows and lift your body back to the starting position.
4. Seated Marches
Seated marches are a low-intensity exercise you can perform at your desk without drawing attention. They activate the muscles in your lower body and help ease stiffness after long periods of minimal movement.
How: Sit comfortably in a chair. Lift one knee up towards your chest, then lower it back down. Switch to the other knee. Continue alternating knees, simulating a marching motion while seated.
5. Arm Circles
Often considered a warm-up exercise, arm circles could be beneficial at the desk for being subtle and low-impact. This anaerobic exercise contributes to sculpted biceps and triceps while loosening tight muscles.
How: Stand or sit with your feet shoulder-width apart. Extend your arms to the sides at shoulder height, keeping them straight. Move your arms in small circles backward, then switch directions.
6. Seated Torso Twists
These seated torso twists provide a deep stretch to your torso that can help you improve flexibility and relieve tension. Consider doing torso twists in between long work sessions to engage abdominal muscles and obliques, contributing to better core stability.
How: Plant your feet on the ground and place one hand at the back of your chair. Twist your body towards the same arm, stretching your back, and hold for a few seconds. Repeat on the other side.
7. Neck Stretches
Our necks are common sites of strain and aches from overuse or awkward positioning. Performing neck stretches and rolls can help to relieve tension, improve flexibility, and support better posture over time.
How: Tilt your head towards one shoulder, hold for a few seconds, then switch to the other side. Avoid raising your shoulder towards your head. Alternatively, gently roll your head in a circular motion clockwise, then switch to counterclockwise.
8. Seated Bicycle Crunches
Hate doing sit-ups? Seated bicycle crunches, which are not very different from regular bicycle crunches, provide a less exhausting alternative while strengthening and stretching your core, spine and neck muscles. This could help alleviate effects of poor posture, such as back pain, headaches and muscle fatigue.
How: Sit in a stable chair and lean back slightly. Lift both legs up. Put your hands behind your head with your elbows flared. Mimic a pedaling motion with your legs while bringing your opposite elbow towards each knee.
9. Desk Push-Ups
Modifying push-ups to use a desk makes it a convenient exercise to strengthen and tone your upper body for daily activities, even when stuck at a nine-to-five.
How: Stand a few steps away from your desk. Place your palms flat on the desk, shoulder-width apart or wider. Lower yourself until your chin is near the desk, keeping your elbows at a 90-degree angle and your core engaged. Push back up to the starting position.
10. Seated Calf Raises
Arguably one of the easiest exercises to perform, especially while sitting, calf raises are small movements that can significantly help in building strength in the muscles and ligaments of your legs, primarily in your ankles and feet.
How: Sitting in a chair, place your feet flat on the ground. Raise your heels as high as you can and gradually lower them back down. You can do this one leg at a time or both together.
Invest in Your Health with an Electric Standing Desk
Not all office furniture is cut out with your good health in mind, much less accommodating to exercises while desk-bound. However, the multifunctional nature of sit-stand desks allows you to adjust their height for simple activities that can greatly boost your health for the long term.
At MyDesk.sg, we’ve got an extensive selection of desks and customizable options, so you can find just the right fit for both your work and your workouts. No more worrying about whether your desk is too tall or too short — just focus on staying active and comfortable!