Many people spend a large portion of their working day at a desk. When we’re focused on our work, we could find that we spend extended periods inactive, which can come at a cost to our physical health.
However, by incorporating simple exercises into your working day, you can help to avoid the muscle fatigue and pain that can come from sedentary activity. Of course, taking breaks away from your desk can be great for boosting productivity and maintaining good health, but adding in a few desk exercises can help support your wellbeing without disrupting your work.
Below are a few of our favourite desk exercises to provide a convenient and effective way of keeping you moving whilst working.
Walking might not be the first exercise you think of when you consider desk exercises. However, if you use a standing desk converter, you an easily incorporate walking into your desk movement. Walking mats, or treadmill mats, can easily slot under your desk when you use it in a standing position, allowing you to gently walk whilst you work. This can be especially good for when you’re taking part in virtual meetings or phone calls when you need to have access to your computer.
If you have a sit stand desk, you should aim to switch between the two regularly, with an ideal ratio of standing for one hour for every one to two hours of sitting. When you incorporate a walking mat into your daily routine, it’s recommended to start with one hour of walking per day, ideally splitting that hour into small intervals throughout the day. So, you could do three 20-minute periods of walking, for example, or four 15-minute sessions. It might be best to start with smaller intervals and work your way up, so you can avoid any fatigue or strain.
Desk planks and push-ups can be a great desk exercise, but only if you’re sure your desk is sturdy enough to take your weight. Planks and push-ups will strengthen your core and your upper body, and using your desk for support could make the exercises easier for you than simply doing them on the floor. You could also use a wall for less intense exercise, or if your desk isn’t sturdy enough.
To do a desk plank or push-up, start with your hands shoulder-width apart on the edge of your desk. Walk your feet backwards so your arms are straight out in front of you and your body is in a straight diagonal line. For a plank, you just need to hold this position for around 30 seconds, or whatever period works for you. For push-ups, lower your body towards the desk so your elbows are at a 90-degree angle. Then push upwards, raising your body back up so your arms are straight. You can repeat this 10 times for a quick workout.
Chair squats are an easy desk exercise that you can do anytime you go to sit down at your desk. Chair squats will strengthen the glutes, legs and hip flexors, and can help you to avoid numbness and fatigue that can come with sitting down for long periods. They can also strengthen muscles that support the lower back, helping you to improve posture and avoid back pain.
To do chair squats, stand in front of your chair with your feet shoulder-width apart. Lower yourself towards the chair as if you’re going to sit down. Push your hips back and bend your knees but ensure your knees don’t go past your toes. As you do this, keep your back straight, chest up, and your core engaged. Once your thighs are parallel to the floor, or if you lightly touch the chair, rise back up to a standing position, focusing on pushing through your heels. Repeat this between 10-30 times, depending on your level of fitness.
Arm circles are a simple but effective desk exercise that you can do standing or sitting. Arm circles can help to strengthen and release tension in your arms and shoulders, helping to improve blood circulation and avoid muscle fatigue.
For arm circles, sit or stand with your arms out straight to either side, so they’re level with your shoulders. Then start to move them in circles, starting small and then gradually getting bigger until you can feel the stretch in your triceps. Do this for between 30-60 seconds and then reverse the movement in the other direction, starting small again and then gradually growing the circle.
Oblique twists will strengthen the muscles located on either side of your torso. Building strength in these muscles can help to support good posture, as well as strengthening your back and avoiding back pain.
To do an oblique twist, sit on the edge of your chair with your feet flat on the floor. Engage your core and sit up straight. Hold your arms out straight in front of you and twist slowly to the left, maintaining your core engagement and keeping your arms out straight in front of your torso. When you get as far left as you can without straining, pause and hold for a breath. Then slowly twist all the way to the right, keeping your core engaged and your arms in line with your torso. When you get as far right as you can without pushing, hold here for a breath. Then, twist back to the front. Repeat this a few times.
If you want a more intense exercise, you can hold something in your hands out in front of you, such as a water bottle or small weight.
Neck rotations can help to stretch the muscles in your neck and shoulders, easing tension and improving blood circulation in this area. Neck rotations are a simple exercise that can be done at your desk at any point in the day, but you should always ensure you’re not straining or pushing your neck too hard to avoid injuries.
For neck rotations, sit up straight in your chair with your shoulders pulled back and down. Lower your chin towards your chest and then move your head towards the right, so your right ear is over your right shoulder. Hold this for a breath and then gently move your head back to the centre, with your chin to your chest. Then move towards the left, with your left ear over your left shoulder. Hold this for a breath and return to the centre.
You can also add full circles to your neck rotations. Sit up straight again, with your shoulders down and back. Start drawing small circles in the air, leading with your nose. You should start with small circles and then gradually make them bigger. Once you’ve done this for a few moments, reverse the circle and move your head in the opposite direction.
As well as incorporating desk exercises into your working day, you can also utilise ergonomic office accessories to keep you moving as you work. Something as simple as a rocking foot rest can help to improve circulation in your legs and feet, and keep the muscles active. The Leitz Ergo Cosy Desk Foot Rest is reversible, so you can use it flat for support, or use the rounded base when you want some movement.
If you use a sit stand desk, you could enjoy an ergonomic office stool. Our sit stand stools are height adjustable so can provide additional support when you work at a standing desk, or can be lowered down for use at a seated desk. Our stool has a rounded base that encourages movement and improves posture by helping to strengthen the back. This stool should be used in conjunction with a traditional office chair, to ensure you have adequate back support throughout the day in addition to movement.
You could also consider using a sitting ball alongside your traditional office chair. A sitting ball will help to strengthen your core and your back muscles, helping you to improve posture and keep active while working. Our active sitting balls can be used at the desk but can also be used for exercising, such as yoga or stretching.
Leitz has a huge range of ergonomic office equipment to support productive and comfortable working, both at home and in the office.
You can read more about ergonomic working below:
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