Exercising at Your Desk

Exercising at Your Desk

We all sit on our arses a bit too much these days, straight from the office to the couch, we spend more time sitting down than standing up. It’s the modern way of life.
Don’t have time for the gym? then bring the gym to work with these simple exercises that will relieve cramping and pains…



First some stretches…

Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.

Let your head loll over so that your right ear nearly touches your right shoulder. Hold for 10 seconds. Relax, and then repeat on the other side.

Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 10 times, alternating sides.

Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.



Now let’s get that heart rate up…

Abs and core: Start by having your back stretched and upright against the back of your chair, and then hold the edge of your desk with your fingers and thumbs. From there, keep your feet flat on the ground, suck your stomach in and use your body core as the axis to swivel the chair from left to right and back again.  Do 4-5 sets of twenty rotations (1 rotation being left – right – left)

Inner thighs: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 15 reps of slow pulses.

Legs: Hold both legs off the ground then lower your right foot, then left, while keeping the opposite one raised. Try and do this for 30 seconds.



Little private exercises…

Ladies, we all know the importance of your Kegels; clench your inner thigh muscles together — as though you are holding in pee, release and repeat, and while you are there alternate with some bum clenches too – guys you can do some bum clenches as well! No-one will ever know!

Finally, instead of sending an email to that colleague in the same room as you, take a little walk over to them, and always take the stairs!

What little things do you do at work to stay active? Let us all know in the comments so we can all exercise at our desks.


  • Mason

    I’m a huge believer in there are two key aspects to living a healthy live which in this day and age doing so with busy work lives and family lives its very hard to do, or many allow to think we have enough time, exercise and eating the right things / drinking the right things.

    I spend well over 12 hours a day in the office sitting at my desk which is not good for the body but as always bill come first over ourselves.

    I kept reading articles online about tea and how healthy this is for the body, thinking for someone like me which has 10 cups of tea or coffee a day its a good opportunity to mentally be thinking I am doing something right, I began to look into this more and more realising that drinking href=”http://www.tea-and-coffee.com/buy-teas/type/green-tea”>Green Tea has so many great health benefits, I now drink to to three cups a day and fir sure I feel like I have that much more energy each day. I found this website online which has so many different green teas to choose from href=”http://www.tea-and-coffee.com”>www.tea-and-coffee.com

    • Lauren edwards

      I drank two small cups of green tea a day, became ill and had my bloods done, my liver result isnt meant to be over 40 and mine was 1032.i had to be rushed to a+e It turned out it was due to the green tea, the doctors said its far too common and should come with a warning label as when you drink it it has so much caffiene in its like there are little bombs going off in your liver. I spent my weekend in hospital ans It will take a year to fully recover – i am still an outpatient. Dont believe everything on the internet x

  • Samantha Cumming

    I put reminders in my calendar to go downstairs and get a glass of water or make a cup of tea. Getting a break from the screen and a walk up and down the stairs 4 or 5 times a day is a great way to prevent stiffness. Also I find that sometimes I get up even more as I have drank so much tea and water haha! xx

  • Miavirgo

    Love these exercises, I didn’t think they would be particularly difficult but I definately felt the muscles working and my heart rate increasing!! Going to try and keep this up daily! :)

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