Sitting at a desk for long periods of time could increase your risk for many health conditions, including heart disease and stroke. Reduce your risk, perk up your posture and improve your overall wellness by adding these easy deskercises (desk exercises) into your work day!
Shoulder Blade Squeezes
Keep your eyes forward and torso straight. Squeeze your shoulder blades together like you are trying to hold something between them.
Backward Shoulder Rolls
Sitting with your feet flat on the ground, shrug and roll your shoulders back.
Standing Back Extensions
Stand up. Place your hands on the sides of your lower back and slowly lean back into your arms. Hold 20 seconds and repeat.
Drop your chin down to your neck and hold for 3-5 seconds.
Sit upright in your chair with your hands on the chair arms. Push down and straighten your arms as you lift your hips off the seat. Hold for 3-5 seconds and repeat.
Squat and tap the seat with your bottom. Stand and repeat. Remember to keep your hips and bottom back.
Squat against your office wall and hold the position for as long as you can.
Incline Desk Push Ups
Get into a push up position with your hands on the edge of your desk. Push up and down with your arms.
Keep your hands in the same position as the incline desk pushups, but bring your knees toward your chest one at a time in a running-like motion.
Overhead Tricep Book Press
Find a heavy book. Keeping your elbows close to your ears, lift the book over your head, then lower and lift your hands, only bending at the elbows.
Stand with your back facing your desk. Place your hands on the edge of the desk close to your hips and move up and down, dipping your body with just your triceps.
Standing Calf Raises
Using your desk for support and balance, lift your heels off the ground, hold, release and repeat.
When you’re ready to take your workout beyond the office, check out Woman’s Fitness Club!