Exercises to Do at Your Desk

It can be difficult to fit a workout in, especially if you have a deskbound job. If you’re worried about your sedentary lifestyle, you can start by doing small exercises throughout the day at your desk!

Spending 5 to 10 minutes exercising at your desk can stimulate blood flow and help you push through the day. According to Health Hub Singapore, it’s generally recommended that you clock at least 150 – 300 minutes of exercise each week.

Research shows that mini workouts spread throughout the day are as effective as longer ones. That’s good news for people working at a desk for hours during the week.

Read on to discover a few desk workouts you can try for yourself whether you’re working in the office or at home!

 

Strength-training Exercises

 

According to research, short periods of exercise can positively affect weight. Another piece of research also shows that every daily minute of high-intensity exercise lowers your risk of obesity. 

For those of us, however, who can’t afford to be doing intense workouts after work or using desk gadgets– here are a few exercises that require little more than your body weight, to help you build muscle strength, avoid injury, burn calories, and regulate mood.

 

Isometric Muscle Strengthening

Isometric exercises involve contracting and relaxing muscles one group at a time. It’s the sneakiest way to get a workout as no one can tell you’re doing it.

Focus on one muscle group at a time, contract and hold for 3 to 10 seconds, and work up to 3 sets of 10 repetitions. Here are some isometric muscle exercises you can try:

Butt clenches (glutes): Squeeze your glute muscles as hard as you can and hold. You can do it sitting or standing.

Desk push (core): Stand and place your hands on a table or desk, and imagine yourself pushing the surface to the ground. You should feel your entire core engage.

Hand press (upper body): Place your palms together in front of your chest, with your elbows out to the side. Push your palms into each other and hold. This exercise works your biceps, chest, and triceps.

 

Standing Exercises

 

For those with standing desks at home, or able to get away from your work desk for a little bit– here are some ways to clock in some exercise while hustling away at work.

Lunges

Lunges are a powerful exercise that allows you to shape and strengthen the muscles in your lower body, especially the core, quads, and hamstrings. 

Stand tall with good posture, with your hands on your hips. Take a big step forward and bend your front knee while keeping it in line with your toes. Complete about 10 to 20 reps on each leg.

Single-leg Deadlifts

This exercise strengthens the foot, ankle, glutes, and hamstrings, building endurance and strength.

Stand tall on one leg with your hands at your sides, push your hips back and reach toward the floor. Stop when your back is parallel to the floor, and return to the start position. Repeat 5 times on each leg.

Wall Sit

This surprisingly intense workout will boost your leg strength, quads, core, glutes, and hamstrings.

Stand with your back against a wall, and slide down until your hips and knees are bent at about 90 degrees. Hold this position for about 30 seconds.

 

Sitting Exercises

 

For most of us, our default position would be sitting in chairs all day. But don’t fret, you can still squeeze in a little workout to push yourself to get through the day!

Oblique Twist

Oblique twists are a great way to strengthen your abdomen and core. The twisting motion strengthens the shoulders and arms while reducing stress on your lower back. 

Sit in a swivelling chair with your hands holding the edge of your desk, spin yourself as far as you can to one side using your hands, then switch to the other side. Repeat for at least 10 reps on each side.

Leg Lifts

Leg lifts work your core for better stabilisation and balance, which leads to better overall control of your body.

Sit tall in your chair with good posture, and lift one leg straight until your hamstring comes off the seat. Hold for at least 20 seconds and repeat on the other side.

Seated Knee-to-chest

This seated exercise is a great way to get an abdominal muscle workout while you’re toiling away at your work desk!

Sit in a chair, with your legs straight out in front of you, hold the bottom of your chair for support and pull your knees in toward your chest. Return to the starting position and repeat at least 10 times.

Be sure to take some safety precautions when attempting this workout! For example, if you have a rolling chair, lock it in place or switch to a stationary one to prevent accidents.

 

Keeping Fit, Wherever

 

Whether you’re an exercise enthusiast or just beginning your fitness journey, there are simple ways to weave physical activity into your daily routine. To make it easier, consider finding a workout buddy at work or setting alarms throughout the day to remind yourself to get moving!