The Best Office Workouts

One of the main problems of our today’s lifestyle is, certainly, the fact that we spend a huge part of our day sitting. And you don’t necessarily need to be an office worker. Driving in your car or sitting on the couch, for example, is just as bad for your overall health.
What can you do about that? Move more. And move different parts of your body to make sure that the blood circulation is improved.
Here are some simple and quick workouts that you can do even while sitting at your desk. Fun fact, some people even call these exercises – deskercises.

  • How about starting with something extremely simple. Learn to sit right!
    This will help you get rid of the majority of back and head pains. Forget about the forward head posture – such a position compresses your nerves.
    Make sure that your feet can reach the floor and stay flat. Your hips and knees have to form a 90-degree angle. To maintain the right head position – place the top one-third of the monitor above your eye level.
  • Stretching
    The perfect option for those who are shy of getting up and actually performing different exercises. Stretching can be just as beneficial.

    Reach your arms towards the sky. Keep your fingers intercrossed and your palm facing the ceiling. You can gently bend, while keeping your arms up.

    Pretend as if you want to scratch your ear with your shoulder (you don’t necessarily need to touch it).

    Bring your arms behind the back and press your palms together. Hold the position for 5-10 seconds.

    Look around your office. Your neck will surely be grateful.

    Place your right ankle on your left knee and gently press against the right knee a few times. Change sides.

  • Office Squats.
    You don’t even need to go low. Simply stand up and sit back on your chair. Repeat at least 10 times.
  • Glute Squeeze.
    All you have to do is squeeze your glutes as hard as you can and then let go. You can try doing it faster. No one will even know.
  • Calf Raises.
    You would need to hold on to something for support. Your desk or the back of the chair would do. Raise your heels off the floor simultaneously and end up on your toes. Lower yourself back to the floor. Do 3 sets of 10.
  • Walk During Your Break.
    Instead of spending this time on your phone, have a short stroll. Having ‘walking’ meetings is a great idea as well. Your blood circulation improves when you move. So the chances are high that you will come up with better ideas, if you are walking during an important business talk with Rich Piana.


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