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The Seven Best Exercises To Do From the Comfort of Your Desk

11 January 2024

It's no secret that office jobs aren't the healthiest environments. Sitting sedentary at a desk all day can be bad for your health and you're more likely to binge on snacks when they're being passed around by your co-workers or you're working right next to your fridge.

The good news? A reduction in fitness isn't a given when you work behind a desk. And no, we don't mean you have to leave your desk every lunchtime to go to the gym or train for a half marathon. You can do these seven exercises from the comfort of your desk! That's right, fitness and work really can go hand in hand.

1. Walk

Okay, we hear what you're thinking - how can you possibly walk at your desk? Enter, standing desks. With a standing desk, not only can you alleviate the negative health impacts associated with sitting all day, but you can get your steps in too.

Treadmill mats, which are readily available online, can slot easily under your standing desk or height adjustable desk, allowing you to take a stroll while you're replying to emails or chatting on a video wall.

At FlexiSpot, we're home to the best standing desks on the market - durable, practical, and super stylish, of course. Take a look at our comprehensive range here.

Want to take a stroll after a busy day at work without leaving the house? Simply load your favourite Netflix show on your laptop and go for a walk on your treadmill mat. After all, you don't have to be working to use your swanky new standing desk!

2. Tricep dips

Tricep dips are one of the best ways to build muscle and tone up a part of our arms we rarely think about - the triceps. You can easily do this exercise from your desk using just your chair.

Start by sitting on the edge of your chair with your hands supporting your weight. Your feet should be away from the bench, with your legs stretched out and your heels on the floor. Lower yourself using your arms until your arms are parallel to the ground, then push back up. Continue for as many reps as you can.

Just a warning - don't try this on a spinning chair or you may get spun off in the process!

3. Arm circles

This exercise is super simple and you can do it while still sitting at your desk. Simply raise your arms straight out to the side until they're at shoulder level, then move them in small circles. Keep up the movement for as long as possible before your arms get too tired. Ideally, you should practice for around a minute at a time and repeat as many times as possible.

The best part? This one doesn't get you sweaty, so it's ideal when you're not in the mood for a full-on workout.

4. Desk push-ups

Push-ups are excellent for boosting strength and building muscle in your arms and chest. Here's how to do them at your desk.

Start by making sure your desk is adjusted to the right height and sturdy enough to support your weight. Then, take a few steps back until you can place your hands flat on your desk while keeping your body all at one angle, without bending your legs. Your arms should be a little wider than shoulder length.

Using your arms and keeping your core tight, lower yourself towards the desk, then push back up to the starting position.

5. Chair squats

You can do this exercise easily on a stationary chair and it's great for strengthening your quads and glutes. To chair squat, simply stand up from your chair then lower back down as though you're about to sit in it, stopping just before you hit the seat. Go back to standing and repeat from 15-30 reps.

6. Calf raises

You can do this one while holding onto your sturdy Flexispot standing desk! With both hands on the desk when it's raised, lift your heels off the floor so you're standing on your toes. Hold for a few seconds before lowering yourself down. Do 4 sets of 5 raises.

7. Wall sits

To carry out this exercise, you'll just need to locate the nearest wall to your desk. Slide your back down a wall until your knees are at a 90-degree angle and your hips are at the same level. Hold the position for as long as possible.

So, there you have it! Working in an office doesn't have to be detrimental to your health, and with these seven handy exercises, you can create a workout without having to stray too far from your desk. Not only will you boost your health, but your brainpower too, with exercise having a positive effect on performance.