Have you heard of deskercise or desk exercise? Get your body pumped with energy with some simple office desk workouts that you can do right at your chair and desk.
Singaporeans are ranked the 2nd most hardworking people in the world. This means, behind the dedication and sheer diligence at work, we have a nation of office workers who are sitting for long hours at work. Working and staying in the same position for prolonged hours can cause physical and mental fatigue.
Stay fit and motivated at work by keeping your fitness levels up with these fun office desk workouts.
If you want a slightly more advanced deskercise workout, try the desk push-ups.
How far you stand from your desk determines the level of difficulty in the workout. The farther you are, the more resistance you have.
Now, lean forward with your hands holding the edge of the table tightly. Keep your body straight, but at an angle to the floor. Bend your elbows and lower your chest toward the desk, and push back up. Repeat this 10 times in a set.
If you are going to be seated at your chair for long hours, might as well throw in a few twist workouts. This works well with swivel chairs. Sit up straight, with your body facing your desk. Slowly turn your chair from left to right while keeping your upper body parallel to the desk. Tighten your abs as you twist. Try it for 20 reps.
Raise your arms like Rose in the movie Titanic. Now, hold that position firmly and move your arms in small circles either forward or backwards.
This simple deskercise helps you loosen your shoulder muscles as well as tone your arms. You can do it while standing or seated. 20 reps are all you need before changing the direction of the circle.
Gluteal Muscle Squeeze
Buns of steel are not made by sitting too long at your desk. There are 2 ways of performing gluteal squeezes – one via standing and the other while seated.
For the standing method, keep your feet hip-width apart, and both feet flat on the floor. Tuck your abs and keep your shoulders back. Now, slowly squeeze your glutes and hold your buttocks tight. Count to three and gradually relax those muscles. Repeat 10 times.
Now, if you’re in an office full of co-workers, flexing your bum muscles in full view may not be so ideal. You can be subtle and perform the gluteal squeeze while seated at your desk. Sit up straight with your thighs slightly apart, and slowly squeeze your glutes. Hold for 3 seconds and release. Repeat 10 times.
Standing Rear Leg Lifts
Another way to achieve a firmer backside is by doing the standing rear leg lifts.
Stand up and rest your hands on a sturdy object. For this, you can use your office desk as your support because it is more stable than your swivel chair with wheels. Slowly raise one of your legs behind you while squeezing your glutes. Hold that position and repeat. Remember to switch legs.
Carpal tunnel syndrome is a condition that affects many office workers who are performing repetitive motions such as typing on a keyboard or clicking the mouse.
The wrist flick is a simple exercise to give your wrists a variety of motions. Just flick both wrists vigourously as if you’re flicking off the water after washing your hands. Do this every once in a while whenever you feel that your wrists are getting stiff and numb.
Calf raises are great office desk workouts for toning your calves, strengthening your ankles and building stability.
There are many variations to calf raises, but when you’re at work, the standard calf raise is good enough to keep you active.
Stand with your feet flat on the floor. Then raise your feet and stand on your toes. Add weights by holding your water bottle or heavy files in both hands while you repeat this workout.
Ankle rolls are easy to do and can be done simultaneously while you’re working. From your seat, stretch your legs out and roll your ankles in a circular motion. Change the direction of your circular movement after 10 reps.
When you’re deep in the flow of work, it is common to have your neck bent forward in a very stressful position. When you’re stuck in this for prolonged hours, your neck will start to hurt.
Relieve the stress in your neck by rolling it from left to right in circular motions. Do it gently and slowly to prevent dizziness.
Shoulder Blade Squeeze
Besides the neck, another common malady among office workers are stiff and tired shoulders. To ease the stress that is gradually building up, try squeezing your shoulder blades.
Raise your hands and keep your elbows in line with your shoulders. Both arms are raised in an L shape. Now, move your arms backwards and squeeze your shoulder blades. Repeat this movement 10 times.
Office Desk Workouts to Avoid Burnout
Incorporate these easy and fun exercises at work. To make your workplace fun, engage your colleagues to join some of the workout challenges together. If you’re working from home, it’s even better! The floor is your playground and you can exercise without fearing judgment from others.
The adjustable standing desk is a popular choice for many home offices now. The versatility of such standing desks comes with many benefits, including improving your fitness levels. You can choose to work while standing or seated with a simple touch of the control panel.
Check out Uniq, the world’s first quartz standing desk from Unix Singapore. Designed and handcrafted from premium quartz stone, the desk is a piece of art. If you are looking for a work desk that is elegant, durable, and hygienic, Uniq meets your standards of a quality designer table that incorporates minimalism and functionality all in one.
Remember, to take a break and stretch those tired muscles. Optimise your work desk and chair and keep your body moving!