Deskercise: How To Keep Fit Without Leaving Your Desk

Franchesca Brawn

Here are six simple exercises you can do right now while at your desk to ensure you keep healthy and happy

work exercise


We all know that sitting at our desks all day is not very good for our health and wellbeing.

Leading what is known as a sedentary lifestyle can cause a wide range of health issues, including increasing the risk of cancer, anxiety and depression.

Physical inactivity has also been shown to be a risk factor in cardiovascular diseases while those that do exercise regularly are less likely to develop coronary heart disease.

But finding the time in our busy lives to exercise can be tough, especially when you factor in things like your commute and any personal or family commitments you may have.

This is why a growing number of people are starting to exercise at their desks, whether over their lunch break or at different times throughout the day.

It is actually a great way of ensuring your undertake the physical activity your body needs to keep fit and healthy, without having to worry about fitting it in to your busy schedule.

If you are not sure where to start, below you will find six easy exercises you can do right now while sat at your desk.

1) Look around

Turn your head to the left until you are looking over your shoulder. Hold for two seconds and then repeat by turning your head to the right. Do this five times

You can do the same by titling you head back and holding for two seconds, and then tilting your head forwards until your chin touches your chest and holding for another two seconds.

2) Shrug your shoulders

Lift your shoulders to your ears, hold for two seconds and then drop them back down again. Repeat five times.

Once you have done this, try making your shoulder blades touch while puffing out your chest. Do this nice and slowly, and repeat five times.

3) Press your hands together

 Place your hands together as if in prayer and then press for five seconds. You should feel tension in your arms, shoulders and chest. Repeat five times.

Next, lace your fingers together and reach up to the sky as high as you can. Hold for two to five seconds.

4) Open your chest

Bring your hands behind your back, press your palms together and sit up tall. Hold for five seconds and repeat five times.

5) Tense your abs

This is not necessarily the most effective way of obtaining a six pack, but by tensing your abs (for five seconds at a time) you are giving your abdominal muscles a workout.

Combine this with ab twists. While sitting on your chair, lift your feet off the ground and use your desk to rotate your body from left to right in a slow, controlled movement.

6) Raise your legs

Your legs are your largest muscle group, so it’s important to make sure they are properly exercised. There are several exercises you can do to achieve this.

First, put your feet together and slowly raise your legs until they are at a 90-degree angle to your body. Hold for five seconds and then lower them slowly. Repeat five times.

Next up, your thighs. Squeeze your knees together for five seconds and then release. Again, try doing this five times.

The above are six quick exercises you can do without having to leave your desk, but for the best results you should try to make time for more vigorous activities.

This might include a brisk walk, a session in the gym or going for a swim. Of course, this must be combined with a balanced diet.


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