Inactivity is harmful to health, which can be a problem for those who spend most of their working day at a desk. However, being in one place doesn’t mean you have to be inactive all the time.
With thoughtful planning, you can fit the activity into your regular inpatient day. This will help alleviate the effects of sitting for long periods of time, and you may feel more alert and productive.
You can use the chair behind you for more than just sitting. It can be used again as an external cue to perform a proper squat. Pull up a chair behind your desk, stand up, and follow these steps.
- Stand with your feet shoulder-width apart, keeping your core tight and your chest high
- Lower yourself towards the chair as if you are going to sit in it
- Tap your bottom on the chair and immediately return to a standing position to complete one rep
- Do a few squats until you feel your muscles activate
Arm circles are an easy way to get the blood circulating through your upper body. They only take a few minutes to perform and will help wake you up if you feel stuck in one place. Try this standing up so you can stretch your legs too.
- Extend both arms out to the sides at shoulder height
- With your palms facing away, start making large circles forward with both hands
- Do the same thing backwards, trying to really reach your arms as you go overhead and around
- Complete several circles in both directions
If you’re stuck in a meeting or can’t get out of your chair, a seated leg extension is the perfect exercise to get your blood pumping without disturbing anyone.
- Sit in a chair with your feet on the floor and slowly extend one correct leg
- Hold for a few seconds, then slowly lower it down before switching legs
- Do 10-15 repetitions on each leg, focusing on the contraction each time the knee is extended
- If you’re going to be sitting for a long time, complete a few sets and break them up into a few rounds
It is common to experience a stiff back from sitting for too long. Seated torso twists will help relieve that tension and bring some movement to your upper body. You can even turn it into a mini core workout by tucking in your stomach and gently exhaling on the curl to engage your abs.
- Sit up straight in a chair with a high chin and look straight ahead
- Place your hands on your shoulders or the back of your head
- Gently turn your torso left and right, looking in the direction you are turning
- Hold each twist for a few seconds and repeat for a few repetitions
- Focus on your breath as you perform this exercise, exhaling and twisting
Just as your chair can be an exercise tool, so can your desk. This push-up variation will help you build upper body strength and wake you up if you feel stagnant.
- Place your hands on the edge of the table, shoulder width apart
- Keep your core tight and step back so your torso and lower body connect in a straight line from head to heels
- Slowly and carefully lower your chest towards the table by bending your elbows; push yourself back to the starting position to complete the repetition
- Do as many reps as you can safely do before resting and completing the next set
Standing calf raises are a simple and effective way to get your blood circulating, especially if you’ve been sitting for a while.
- Stand with your feet hip-width apart, looking forward
- Bend your knees slightly and slowly lift your heels off the floor, standing on your toes
- Pause, feel the contraction and lower yourself
- Repeat 20-40 repetitions
- For a real challenge, take each set close to failure until you feel your calf muscles burning
A desk plank is a representation of a desk push-up, except you won’t be putting your chest down on the table. Instead, you’ll hold static as your core engages and your arms work.
- Stand a few feet from your desk and place your hands shoulder-width apart on the edge
- Move your feet back until your body forms a straight line
- Engage your core; tighten your abs and hold the plank position while keeping your head neutral and spine straight
- Hold until you start to tire; if you want to make it more challenging, go back further
You can do this under your desk to increase circulation without getting up. It’s a simple exercise that’s great for your ankles and will help relieve any stiffness in your lower legs.
- Lift one leg off the ground and make large clockwise circles with your leg for 10-15 reps
- Turn counterclockwise and make another 10-15 rounds
- Go back and forth until you’ve completed a few sets
Sometimes your neck can become tight, especially when you sit for long periods of time looking at a screen. To relieve tension, make several circles around the neck during the day.
- Begin by sitting or standing with your back straight, your gaze forward and your shoulders relaxed
- Gently lower your chin towards your chest and slowly move your head in a clockwise circular motion
- Go all the way around, reaching the extremes of your flexibility and bringing your head back forward to the starting position
- After completing one full rotation, go counter-clockwise and repeat for a few rounds
Dips are a great exercise to target your triceps, shoulders and chest, and you can do them using your chair.
- Sit on the edge of a chair and place your hands on the seat with your hands shoulder-width apart
- Extend both legs straight and balance on your heels with your butt now off the seat
- Bend your elbows and slowly lower your body towards the floor to an angle of about 90 degrees
- Press into your palms and straighten your arms to raise your body back to the starting position
It’s no surprise that sitting isn’t good for you. You may already know this intuitively based on how your body feels after not moving for a long time.
Sitting for long periods of time causes tightening of certain muscle groups, especially the hip flexors, hamstrings and lower back muscles. Excessive sitting also reduces circulation, which can lead to dangerous conditions like blood clots.
Sitting also contributes to poor posture and body aches, especially if you are not aware of your position. It’s not uncommon to see people at their desks with rounded shoulders, forward head posture, and arched lower backs — all of which cause problems if sustained over time.
Despite the reality that many of us spend time sitting because of our occupations, there are ways to mitigate the negative effects of inactivity.
With a little effort and planning, you can do exercises right from your desk. Set an alarm if necessary; it will remind you to move whenever you hear it ring!