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Sitting excessively on a regular basis is found to have negative effects on the human body. And in reference to various studies, these effects include the risks of having a very bad posture that can lead to cardiovascular diseases, obesity, diabetes, and other types of illnesses as well. This is why it is very much encouraged today for people to be more mobile and decrease the periods of time of their sitting activities. And much more recommended for people who have an eight-hour job in a corporate office.
As it appears, people who work in an office every day tend to have lesser time to move around. Aside from the fact that they would sit in front of their desks for almost the entire day, they do not entirely have the freedom to exercise regularly. And if you are facing the same kind of challenge, then you may want to check these office desk exercises to help you out:
Celebrate it’s Friday with star jumps
Most employee today celebrate Fridays because it simply means that another work week is done. And weekends are coming for rest, break, and relaxation away from work. Although some people would celebrate Fridays through drinks and parties, it is much more fitting to end your Fridays with star jumps before leaving the office.
Star jumps are like jumping jacks. But instead of reaching your palms with each other, you just stretch it out sideways once you jump. You can do 8 to 12 counts once or twice, depending on your preference.
Another quick office desk exercise that you can do to improve your posture and eventually your health is to actually do a few shoulder rolls. These rolls are very easy and convenient to do for as long as you like and for as many as you choose to. You can actually do it while sitting in the best office chairs. Although it is much preferred for you to move more and sit less, you can still do it in your own way.
In order for you to do shoulder rolls, you just have to focus on both of your shoulders and move them both in circular motions. Repeat these motions for as long as you like.
Neck stretching is also a great quick desk exercise that you can do while working in an office. Apparently, you would only need seconds up to a minute or two in order to stretch your neck. You can move your neck from one side to the other or you can also you move it in a circular motion. Either way, the end result would still be the same. It can decrease the risk of having a stiff neck and it can also help you with your posture and other back concerns.
Tone your legs at your desk
When you feel that you are sitting already for quite too long, you can pause for a while and have quick leg lifts. These lifts can actually help you tone your legs and thighs even when you do not schedule for a leg day. The only thing that you need to do is to move your chair away from your desk and sit towards at the end of your chair. Once positioned, place your arms on top of the armrest and fix your posture. Slowly, raise your legs one at a time until you feel the heat builds up.
Have time to spare before a call? Use the wall
If you have spare time before a meeting start or a conference call, you may want to stand up against the wall. This kind of exercise can help you boost your energy just enough right before your meeting or call. And the only thing that you need to do is to stand firm against the wall placing your back with proper posture. Slowly, slide down the wall reaching your legs in a sitting position as if you are doing squats.
You can do this for 8 to 12 counts. As for the repetitions, it will depend on your preference if you want to do it or not. But even so, this quick office exercise is very much recommended for employees who want to simply boost their energy.
Attending a meeting? Shrug it off
Aside from the wall exercise, another quick desk exercise that you can do while sitting in your office chair is the shoulder shrugs. This is actually quite similar to the shoulder rolls. But this time, you would not forcibly move your shoulders. Instead, you place your arms and palms on top of the desk while sitting. Slowly, move your palms upwards until you feel your shoulder and your back stretches effectively.
Do this for 8 to 12 times. And if you like, you can do it as often as you like. Besides, it can largely help you improve your health, especially the ones concerning your back.
Now, these desk exercises may appear as very simple and easy ones. The truth is – they are naturally convenient to do which makes them much more efficient. And not only that they are convenient, but they are also proven to be effective too.
You may also like: 7 Exercises You Can Do Right In Your Chair!
About the Author
Paul Gilbert loves to write on various topics such as home, office DIY decor. I write for bestofficechair.org, a website dedicated to educating people about the importance of ergonomics and creating a healthier lifestyle in an office setting. I’m constantly looking for new ways to optimize my performance, and hopefully, I can share those experiences with our readers.
I appreciate this post. this is very useful informative information describe in the post. I think after 2 hour of working in the desk then leave the chair and walking. This is best way. thank you for the post.