Working a 9 to 5, doing the house chores, grocery shopping leaves no time to hit the gym. But that shouldn’t be your excuse to skip a workout. Getting 30 minutes of exercise thrice a week not only keeps you in shape but also releases endorphins that help to manage stress. We have put together this article to help you through 5 simple desk-friendly exercises.

Too much sitting is likely to cause weight gain, diabetes, high blood pressure, heart disease etc. To start things off, simply move a little more. This will help you get your blood moving, prevent neck stiffness and build strength. Next time you find yourself stuck to that chair just remind yourself to get up and try these simple desk-friendly exercises.

Desk-Friendly Exercises to Try Right Now

Neck Tension

Sitting for too long or wrong postures can often lead to neck stiffness. This can become very uncomfortable. The first thing you must do is to ensure you aren’t sitting in one posture for longer than 30 minutes. Then drop your chin and gently roll your neck around and shoulders to the right and left, and stretch your arms. This is very effective and doesn’t involve any pain.

Wrist Stretches

If you are spending a considerable amount of time typing or working on that research paper, try these wrist stretches that will help the joints and avoid any serious pain in the future. To get yourself started, lift your palms, stretch your arms, press your palms into each other then shake both hands to get rid of any tension as shown in the image.

High Knees

Joint pain in the knees can develop over time but if you follow some simple desk-friendly exercises, it won’t be something you have to worry about. Stand up from your desk and try to get your knees as high as you possibly can.

This exercise is similar to running in place but you’re focusing on bringing your knees high. You can use your hands and tap the palms with your knees to make sure you’re doing the exercise correctly.

Seated Leg Raises

Your legs carry all the weight so it is vital that they have the strength. Here you will be targeting your quadriceps (the front of your thighs), hamstrings (the back of your thighs), and glutes (the butt). This simple desk-friendly exercise can be done even while on a conference call and no one will notice. Besides, you will have achieved a killer compound exercise without even getting up!

Sit upright in your office chair. Straighten your left leg so that it is parallel to the floor and hold it in place for 10 seconds. Now, do the same thing with your right leg. Repeat both legs for 15 repetitions. Once you build up strength, try adding weight to the exercise by looping your purse or briefcase on your legs while you do the raises.

Chair Dips

Grab an office chair,  scoot up to the very front edge of your chair, place your legs out in front of you, and place your hands on either side of your hips, fingers pointing towards your desk.

Grasp the edges of the chair with both hands, and use your core and arms to raise your body up off the chair and then down so that your rear goes down toward the floor.

We hope these simple desk-friendly exercises will have given you something to start with.