The Ultimate Guide to Workplace Workouts
Studies have shown that extended periods spent sat down – desk jobs we’re looking at you – damages your back, slows brain function and even increases your risk of heart disease. Added to that, it has become increasingly difficult to find time to work out, despite recommendations to carry out some form of exercise for half an hour a day, five times a week. So, making regular movement an integral part of your work day can help to keep you active while keeping you alert and decreasing stress.
We’ve put together a few simple exercises that you can do from the comfort of your office to combat those sedentary hours. Convince your colleagues to join in and try out this routine that targets each part of the body today!
Chair squats – Glutes
How: Extend your arms out and stand in front of your chair, but make sure it’s secure first! With your feet placed a little wider than hip width apart, lower yourself back and down until you touch the chair then pop straight back up and push your hips forward to really engage the muscles. Ensure you are squeezing your glutes and activating your core all the way through the movement.
Wall sits – Quads
How: Standing against a blank wall space, squat down until you are at a right angle with the floor and hold for 30 seconds (or more!). After a bit of practice, challenge your work mates to a competition to see who can hold the position for the longest!
Calf raises – Calves
How: Standing with your hands on the back of your chair and feet together, raise your heels off the floor and hold for 10 seconds before returning to the starting position.
Tricep desk dips – Arms
How: Stand facing away from your desk and place your hands on either side of your hips with your fingers over the edge of the table. With your feet firmly planted a metre in front of you, lower yourself down until you are at a right angle with the floor then push yourself back up, ensuring the tension is in your triceps and not on your elbows.
Leg raises – Core
How: Easy to do throughout the day when sat at your desk or in a meeting, just straighten your leg under the table and hold for 10 seconds while engaging your abdominal muscles. Lower it back down and repeat on the other side.
Shoulder blade squeezes – Postural improvement
Suffer from ‘knots’ in between your shoulder blades? Being sat at a computer and typing all day causes strain on muscles in the upper back from being hunched over a screen. So, it’s important to open up your chest which will in turn help to improve posture and reduce pain.
How: Roll your shoulders back and squeeze your shoulder blades together for 10 seconds. Repeat as many times as possible throughout the day.
Performing a few exercises like these throughout your working day can help to improve brain power and increase productivity while getting those creative juices flowing. If you don’t manage to fit in a quick desk workout, take a short walk around the office as it is sure to help you avoid that 3pm slump!