Are you feeling stiff and uncomfortable at your desk? You’re not alone. Sedentary jobs can lead to work-related disorders, including musculoskeletal disorders, which can be caused or worsened by repetitive motion, poor posture, and staying in the same position.
Research shows 8 in 10 American workers are desk-bound, so incorporating exercises into your daily routine is essential. The good news is that you don’t need to leave your desk to get moving and feel refreshed. Here are the best office exercises to help you stay energized and healthy, such as chair squats, desk push-ups, wrist extensions, and neck stretches
Incorporating these simple yet effective exercises into your daily routine can reduce the risk of work-related disorders, improve your posture, and boost your overall well-being. So why not give them a try and start feeling the benefits of the best office exercises today?
1. Triceps Dips – Best Office Exercises
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To perform this one of the best office exercises, find a stable chair without wheels. Sit at the front edge of the chair with your hands facing forward and palms flat on the seat. Bend your elbows straight back and lower yourself a few inches while keeping your back close to the chair. Then, straighten your arms to lift yourself back to the starting position.
Complete a set of 20 chair dips. This exercise is perfect for toning your triceps and can be seamlessly incorporated into your office routine for a quick fitness boost.
2. Arm Pulses
Arm pulses are also among the best office exercises for engaging your triceps and promoting shoulder flexibility. Stand up at your desk with your arms relaxed by your sides and palms facing backward.
Start pulsing your arms backward for 20 seconds, ensuring your arms remain long and straight throughout the movement. This exercise helps alleviate stiffness and tension, making it one of the best office exercises for a quick rejuvenation break.
3. Arm Circles
This is also one of the best office exercises, which gives the phrase “circle back” a Fresh Perspective. Stand with your feet shoulder-width apart and your arms extended straight to the sides at shoulder height.
Initiate a small backward circle motion with your arms, maintaining the movement for 20 repetitions in this direction. Then, switch directions and repeat the circle motion for another 20 repetitions.
This simple yet effective exercise targets the shoulder muscles and promotes flexibility. It is one of the best office exercises for combating stiffness and improving upper body mobility during desk-bound workdays.
4. Desk Push-Ups
Before starting, ensure your desk is sturdy enough to support your body weight. Take a few steps back from your desk, then place your hands flat on the desk slightly wider than shoulder-width apart. Keep your core engaged as you lower yourself towards the desk, then push back up until your arms are straight but not fully locked.
Aim to complete 20 repetitions of this desk push-up exercise. This exercise is one of the best office exercises for targeting your chest, arms, and core, providing a quick and effective way to stay active and energized during your workday.
5. Wall Push-Ups
Stand a few steps from a wall for a variation of the desk push-up. Lean towards the wall and place your hands flat on it, positioning them more comprehensively than your shoulders. Lower your body towards the wall, keeping your abs engaged to maintain a straight line from head to toe. Then, push back up until your arms are straight, avoiding locking your elbows.
Perform 20 repetitions of this wall push-up exercise as part of your office workout routine. This exercise is one of the best office exercises because it targets your chest, arms, and core, making it a practical choice for staying active and refreshed during your workday.
6. Chair Squats
Incorporate these chair squats seamlessly into your day between meetings or during calls. Start by standing up from your chair, then lower your body just before sitting, ensuring your weight is in your heels to engage your glutes. Immediately stand back up to complete one repetition. Repeat this movement for a total of 10 chair squats.
This is one of the best office exercises as it effectively targets your leg muscles and glutes. It is an excellent choice for an office workout to maintain strength and mobility throughout your workday. By incorporating short bursts of activity like chair squats, you can counteract the effects of prolonged sitting and stay energized and focused
7. Standing Rear Pulses
If you’ve tried a barre class before, you’ll find this move familiar, except your desk serves as the barre. Begin by standing near your desk and holding onto its edge for support. Bend one leg behind you and flex your foot.
Raise your heel a few inches off the ground, then release slightly and press your foot directly behind you. Alternate between lifting your heel and pressing it back in a controlled motion.
Complete 20 to 30 repetitions on one side, then switch to the other. This exercise effectively targets your leg muscles, particularly the glutes and hamstrings, making it an excellent choice for an office workout routine to improve lower body strength. It can be considered the best office exercise.
8. Wall Sits
To perform this effective office exercise, find a clear wall space and slide your back down the wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Hold this position for 30 to 60 seconds, focusing on maintaining good posture and engaging your leg muscles.
Aim to complete 15 repetitions of this wall sit exercise. It’s a great way to strengthen your legs, especially your quadriceps and glutes while improving your posture and endurance while sitting at your desk.
9. Triceps Stretch
After your workout, stretching is crucial for flexibility and muscle recovery. Begin by raising one arm and bending it so your hand reaches toward the opposite shoulder blade, even if you can’t touch it. Use your other hand to pull the elbow toward your head gently.
Hold this stretch for 2 to 3 deep breaths, feeling the stretch in your triceps and upper back. Then, repeat the stretch on the other side. This stretching exercise is a fantastic addition to your office workout routine and can be considered the best office exercise, promoting flexibility and reducing muscle tension after physical activity.
10. Shoulder Stretch
To enhance your office exercise routine, try this overhead stretch. Clasp your hands above your head with palms facing up towards the ceiling. Push your arms upward, extending the stretch through your upper body and arms.
Hold this position for 2 to 3 deep breaths, feeling the stretch in your shoulders, arms, and upper back. This stretch helps alleviate tension during desk work, making it an excellent addition to your office fitness regimen and considered the best exercise.
Making exercise a regular part of your workday routine can be challenging, but it’s crucial for maintaining your health and well-being. To help establish this habit, consider finding a workout partner at your workplace. Having someone to exercise with can make it more enjoyable and provide mutual motivation. Additionally, turn exercise into an office-wide challenge by setting goals for steps, short walks, or desk exercises – some of the best office exercises available. Use alarms or reminders throughout the day to prompt you to take breaks and engage in physical activity.
Finally, reward yourself for meeting exercise milestones or completing a set number of workouts. By prioritizing exercise and integrating it into your workday, you can avoid a sedentary lifestyle and improve your overall health. Consistency is vital, so exercise daily and track your progress to stay motivated. These strategies make staying active at work more accessible and sustainable, leading to long-term health benefits.
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