The scientific evidence confirms what we already knew: sitting for extended periods is dangerous to one's well-being. Prolonged sitting showed to disrupt your metabolism, exacerbate obesity, increase lifestyle-related illness, and potentially reduce your life span in studies conducted over the last decade.
During the workweek, it's not easy to find time to exercise. Errands and traffic delays leave us drained and uninterested in going to the gym or taking a stroll after a long day at the office. Moreover, most office employees feel tethered to their desks during the workday, fearful of missing a vital email or phone call if they shift. That's why more office workers are opting for flexible sitting to standing desks (like FlexiSpot) that enables them to switch around more during the day. Sit/stand desks help you remain focused and productive when working on big projects and stay safe and fit.
According to research, even the recommended 30 minutes of exercise a day is insufficient to counteract the problems caused by lengthy sitting. Protect your well-being by shifting during your workday with the simple desk exercises:
March in Place
Pacing or marching in position at your desk will burn up to 225 calories per hour. Since movement increases brain activity, you will be more active and energetic.
Shoulder Stretch
This change will help you relax and relieve back pain. Bring one arm over your chest and the other behind and in front of it. Pull your arms to your chest and leave them there. Rep the stretch in the opposite direction.
Calf Raises
Raise the heels a few inches off the ground for well-defined calves. Hold for a few seconds before slowly lowering your heels. Stand at your desk and perform this exercise; you may need to hold on for stability and support.
Gluteal Squeeze
This activity is one that you can do without attracting the attention of your colleagues. Contract the butt muscles and keep them tight for three seconds when sitting or standing at your desk. After that, relax and contract once more. For a firmer, tighter backside, repeat this exercise during the day.
Hamstring Curls
Raise one foot to your backside when standing at your desk and then drop it. Rep for a total of 10-15 reps, then swap legs. This stretch helps to stimulate the hamstrings.
Side Lunges
The inner and outer thighs, glutes, and hips are all worked out in this move. Standing with your feet parallel and hip-width apart is an excellent way to start—step to the side with one leg straight and the other bent. Return to standing after a few seconds of holding your place. Rep with the other leg.
Leg Extensions
Take a seat and raise your right leg to hip level. Keep it raised for as long as you can before relaxing. To achieve even results, switch sides.
Desk Push-ups
Place your hands shoulder-width apart on the desk's edge. Push up while stretching your legs behind you and lowering your chest to the desk.
Abdominal Curls
Sit tall and cross your arms over your chest area. Keep hold for a few seconds while squeezing your abs and curling your chest down toward your hips. Return to a straight position and repeat the process.
Chair Dips
Place your legs out in front of you and sit on the edge of your chair. Grab the edge of the seat with your hands behind your hips. Lower yourself and then get yourself right up. Start with 6 to 8 reps, and as your arms get stronger, increase the number of reps.
Regularly moving or standing while working lowers the risk of illness, improves your mood and productivity, and keeps your body running well and feeling great without having to leave your desk. Try a couple of these tips to help you get the most out of these workouts:
- Posture: Posture is critical whether you're standing or sitting at your desk. Keep your feet pointed forward and that your back is not hunched over the desk.
- Hydration: Maintain enough hydration by keeping a reusable water bottle at your desk and sipping during the day.
- Salt, sugar, and fat: Although you do not influence what snacks your colleagues carry to work, you can store them in the refrigerator or a drawer. A soda habit can easily thwart weight reduction attempts. Sparkling water is a safe choice that doesn't sacrifice the fizz.
- Outdoors: Join a local exercise class or take the dogs to the park after work to take advantage of sunlight. You may also take the next meeting outside and get in a few extra moves.
- Breaks: Find a quiet spot on your next break and spend 5-10 minutes relaxing your mind and focusing on deepening your breath.
- Get up: Take a lap or two around the office to burn some calories while giving the brain and eyes a break. Best of all, use a FlexiSpot sit-stand desk to stand up while at work periodically.
A height-adjustable desk provides enough room for you to incorporate workplace exercise into your everyday routine. Now is the time to get a sit-stand desk with adjustable height so that you can focus on both your tasks and your well-being.
