Do you have a standing desk to combat the effects of sitting at work for prolonged hours? While switching the working position every few hours provides tremendous benefits, you can go even further by incorporating some fun and easy exercises into your daily routine.
The good news is that you don't have to take out time from your super busy schedule. Instead, you can do these exercises right at your standing desk. Read on to learn more about the simple standing desk workout that incorporates both strength and flexibility exercises.
Easy Exercises to Perform at Your Desk
You can perform these exercises at your desk while reading emails or taking phone calls. It's a super fun way to stay active and healthy.
Backstretch
Even employing a standing desk cannot completely avoid the possibility of slouching. The difference is that when standing, you will most likely be leaning to one side or forward onto your hands to view a screen.
This posture may not be as harmful as the slumped 'C' position that most individuals adopt when sitting at a desk. However, poor posture while standing can still have negative effects. On the other hand, a decent backstretch can help relieve tension and strengthen the spine.
You can try standing back extension to relieve lower back pain. All you have to do is look up at the ceiling and arch the back just enough to make you feel a stretch. If it helps, put your hands on the bottom of your back or the top of your hips. Then hold for 5-15 seconds. For the best results, repeat five to eight times.
On-the-Spot Marching
This is an excellent method to get the blood flowing. If you're new to exercising, begin by marching on the spot for a few minutes at a time. As your fitness improves, you can march for longer periods and incorporate arm movements to get the entire body moving.
Not only is this helpful for general health and back strength, but it also releases mood-enhancing endorphins. Thus, marching on the spot can significantly impact your working day.
Desk Push-Ups
Push-ups are a great way to strengthen your upper body while also working your back muscles. You can try this exercise during a work break or even while working as long as you have a sturdy standing desk to support your weight.
To do a push-up while standing, step back two feet from the desk and lean forward, placing your hands on the desk. Bend your elbows and lower your body to the desk with control. Keep your elbows close to your body. Push back up and repeat 10 to 15 times.
Try to complete three sets of this workout to get the most out of it. If 10 push-ups are too much for you, start with five and progressively increase as your strength grows.
Standing Abs Workout
Most people who have tried an abs workout have probably done so by lying on the floor and compressing the torso towards the knees. However, you don't have to lie on the floor to work those abs. You can do it standing up!
The simplest way is to practice standing on one leg while maintaining your back straight and your core engaged. The requirement to balance will strengthen your abs. Then swap legs and repeat on the other side.
Because of its simplicity, this exercise can be done throughout the day whenever you need to inject some movement. If you are finding it too hard to perform at first, you can ease into it by holding your standing desk with one hand to maintain balance as you stand on one foot. Eventually, let go of the table for maximum benefit.
Hamstring Stretches
Tight hamstrings can cause muscle stiffness and limited mobility. But there is something you can do to relieve the stress.
Raise your leg and place it on your office chair. Flex your feet back towards your torso and lean forward at the hips. If at all feasible, grip the foot with your hands. If not, place your hands on your hips or your standing desk as you lean into the stretch.
Hold for 30 seconds, then swap legs. This exercise may be too strenuous for some. But it's well worth it to stretch up the hamstrings.
Glutes Squeeze
Strong glutes can help prevent your back from injury. Plus, a toned tushy just looks terrific. So this is a win-win situation. It's also really simple, and your coworkers won't even notice. Squeeze the glutes while standing and hold for 45 seconds. Then let go and unwind. Repeat numerous times throughout the day, progressively increasing the amount of time held in the pose.
Leg Extensions
Leg extensions are one of the easiest exercises to perform at your desk. They are excellent to strengthen the core. And we all know that a strong core is necessary for a healthy back. The first step is to engage your core and place your hands on your hips.
This will assist in maintaining balance and supporting the lower back. Then stretch one leg behind you. The exercise will activate your glutes as well. Hold for five seconds before bringing the leg back to the center. Perform 10 to 15 repetitions before moving on to the opposite leg.
Side Stretch
A side stretch is a beautiful method to open the body after a lengthy period of standing still. And if you're a yogi, you'll be familiar with this move.
To perform a correct side stretch, begin by standing with a neutral spine. Then, pull your arms together above your head and elevate your ribcage. Inhale and slowly stretch to one side as you exhale. Inhale to return to the middle and repeat on the opposite side. Complete 8 to 12 repetitions.
Squats
This one is all about the glutes and the primary leg muscles. The gluteus maximus is extremely important to exercise because it is the largest muscle in the body. However, it is frequently neglected, resulting in lower back pain. Squats can help you correct this while also targeting your quads and hamstrings.
Begin by putting your feet shoulder-width apart. Then, slowly bend the knees and push the buttocks out, holding the stance for 10 seconds. Make sure to keep your knees behind your toes. You can double-check this by looking down and changing as needed.
If this sounds too easy, try this exercise on a wobble board to make it a little more difficult. Perform three sets of 12 to 15 repetitions for the best results.
Calf Lifts
This is another mild, easy workout to incorporate into your workday without bothering your coworkers. Begin by standing with your feet hip-width apart and your back straight. Raise your heels and push up through the balls of your feet. You'll wind up standing on your toes. Hold for five seconds before lowering down.
As an added bonus, this is a good stretch for runners to really stretch out the calf and prevent injury. Try holding on to your desk as you lift your leg if you find it difficult to balance. You can repeat this numerous times and even hold the pose for a longer period of time if it seems comfortable.
Exercise at Your FlexiSpot Standing Desk for Best Results
Remember that frequent activity is beneficial to your entire body, not just your muscles. It is also vital for overall health and well-being. So, even if you're working, make an effort to be active.
While the standing desk workouts mentioned above can get you moving a little more, it is also essential to choose the perfect standing desk that can boost productivity and help you perform easy workouts. If you are looking for a sturdy desk that can hold your weight as you try out these exercises, we have the perfect option for you: Standing Desk For WFO and WFH E8
