10 Simple Office Exercises

Incorporating physical activity into daily life is essential for overall health and well-being. Those with office jobs who find themselves sitting at a desk for 8 hours every day are in danger of the many symptoms and diseases an inactive lifestyle can bring. With these 10 Simple Office Exercises, you will be able to lead a longer, healthier and more productive life. It’s recommended that you do these exercises frequently throughout the day.

1. Neck Rotations

Relax your shoulders, lower your head and very slowly roll it all the way around clockwise, then alternate to the opposite direction, at least 3 times each side. Raise your chin up and slowly twist your neck to each side, at least x 5 times each side. Tilt your head down and try touching your chin to your chest and hold for a few seconds.

1. Shoulder Warm-up

Interlock your fingers in front of your chest at your shoulders’ level, with your palms facing forward and gently straighten your elbows, holding it for at least 15 seconds. Then interlock your fingers behind your back with your palms facing backwards whilst gently straightening your elbows and raising your arms up. Hold this position for 15 seconds and repeat these two exercises.

1. Chair Squats

Stand in front of your chair with your feet shoulder-width apart and slowly lower your body towards the chair, without actually sitting down. Some key points with this exercise are to keep your knees behind your toes, keep your body weight over your heels, keep your back straight and put your arms out in front of you to help with balance. Do at least 15 repetitions.

1. Desk Push Ups

Find the angle at which you are able to perform this exercise. The higher the incline, the easier the movement, therefore everybody can perform this movement. Place your palms on the edge of your desk and lower your chest until you make a 90-degree angle with your elbows, then push back up. Repeat this at least 15 times.

1. Chair Leg Extensions

This exercise is simple. Just extend one leg out in front of you for 10 seconds. Then repeat on the opposite side. Do this at least x 10 times for each leg. Also, you can try this exercise with both legs.

1. Chair/Desk Tricep Dips

Step away from your chair or desk, whilst holding the edge, and come down so you have room to push up and down with the back of your arms (your triceps). Keep your body tight and push up and down so your arms are going to and from a 90-degree position. Slowly push back up to the straight arm position. Repeat this movement at least 15 times.

1. Seated Bicycle Pedal

Sit on the edge of the chair with your palms on the edge to give support to your upper body. From here, lift your legs and rotate them as if you pedalling on a bicycle by bringing the knees up and down, alternating legs while keeping your core muscles contracted. Do this for 30 seconds, have a 30 second rest, then repeat another 2 times.

1. Seated Spinal Stretches

Whilst sitting in your chair, keep your feet wide apart, flat on the floor and your glutes firmly in contact with the chair. From here, slowly slide your hands down to your legs until you reach the floor (or as far as is comfortable). Exhale into the stretch whilst you move downward.

1. Deep Glutes And Inner Thigh Stretch

Sit on the edge of the chair with your left foot flat on the floor, placing your right ankle across your left thigh, over the knee. From here, bend forward, stretching out your legs and keep your back straight. Hold this stretch for 15 seconds and then repeat on the opposite side. This stretch is great for relieving back pain.

1. Trunk Rotations

Start with your feet placed flat on the floor and use your backrest to pull your upper body round in one direction in order to stretch the spine and core muscles. Hold the stretch for 15 seconds and then repeat on the opposite side.