5 Desk Exercises You Can Do From Your Workplace – Easy Workouts

It’s hard to pencil in a workout, especially if we’re working 9 to 5, almost every day a week. Luckily, we can use desk exercises to sneak in a little bit of fitness into the day without having to go to the gym.

Keep reading to find out the best desk exercises you can do without leaving your seat! Exercising is particularly important if you have a sedentary job or sit at a desk often.

Benefits of Small Dose Exercises

Small amounts of movement are very beneficial to heart health. Just look at high-intensity interval training (HIIT). HIIT is a type of workout that involves intense movement and rest. It has great benefits, including heart health, increasing max oxygen used by the body, and improving muscle definition.

Research has found that small amounts of movement can get you just as fit as HIIT. Just a couple of minutes and a few sessions, and you get the same benefits as a 40-minute intense workout.

Exercise is not just about toning the body or changing appearance. Working out has internal benefits such as improving mood, boosting immune health, improving bones and muscles strength, and increasing energy levels.

5 Desk Exercises to Do at Your Workplace

Without further ado, here are 5 desk exercises you can do at your workplace! Try them out during your busy work day. They should only take about 5 to 10 minutes, and you can do as many sessions as you want! Remember to breathe through the workout, relax for a minute, and reset to help reduce burnout.

1. Chair Push Ups

Chair push-ups are easy and discreet. Simply sit in your chair and use your arms to lift yourself up and down. This works out the arms, core, and shoulders. Do this for about 2 minutes.

2. Flex and Point Kicks

Flex and points are even more discreet and easy. All you have to do is kick out one leg and hold it in the air, flexing and pointing. Hold the flex for a couple of seconds, then move to the pointing position. Repeat this on the other side. This helps work out and stretch the quads, calves, and joints in the legs.

3. Arm Circles

Yup. Arm circles. Not discreet at all, but a good way to reduce tightness in the shoulders, upper back, and neck while working out the arms. All you have to do is hold your arms parallel to the ground and make circles. Go forward first, then pause and change directions.

4. Hover Hold

Hover hold is discrete and it works out the arms, so I guess you can skip arm circles if you really want to. Just sit in your chair and use your arms and legs to allow your glutes to hover off the chair. Hold this for about a minute.

5. Toe Raises

Toe raises can be done while seated, but they are better when you’re standing. This would work well if you have a standing desk. Simply press your toes into the ground and raise your heels. You should feel a stretch in the back of your legs.

Quick Tips for Workplace Workouts!

Here are some tips to get the most out of your fitness during the day at work! 

• Take walking breaks – when possible, try to take a walking break to get some fresh air and relax the eyes.
• Stretch often – even if you can’t work out at your desk, be sure to stretch.
• Look away from the screen – if you’re at a computer, try to look away from the screen to relax the eyes
• Do some breathing exercises – breathe as you do the desk exercises.
• Mind your posture – posture is very important. Try to make sure your computer is at eye level.
• Invest in a standing desk – a standing desk will allow you to get your kicks in, and heel raises. 
• Invest in a walking station – a station for walking can help you get your steps in easily without even thinking about it! 

The Takeaway

Desk exercises are a great way to sneak in a small workout during a busy workday. Small amounts of exercise have a lot of benefits, as it can help you build up a habit of exercising easily into your day. Research even shows that just a couple of sessions lasting 5 to 10 minutes can have the same benefits as a longer HIIT workout.

Complete a couple or all 5 of these exercises for 1 session and try to get in a couple of sessions a day! This workout is discreet (mostly), easy, and effective.

Remember that health comes from within, so eat well-balanced meals, take time to exercise, take care of mental health, and watch how wellbeing flourishes. Plus, get your complete guide to gut microbiota health for free here today!