Have you ever wondered how cats manage to stay in shape while seemingly doing little besides sleep? The secret to their success? It is possible to stretch and tone your muscles even without performing strenuous, aerobic exercises that leave you out of breath and sweaty. And you can too! There are some great exercises you can do at work without leaving you red-faced and puffing.
More and more people are spending their days at work or school while seated, so it’s essential to follow a few steps to stay in shape. Don’t worry! Not only will your boss never catch you doing strange stretches, but you can stay comfortable and get in a solid workout without having to get out of your chair.
Note: Deep vein thrombosis (DVT) is a serious medical condition that can cause strokes or even death. DVT is caused by blood clots forming in the lower leg or thigh and then breaking loose and travelling through the body. People on long plane journeys or who spend a lot of time seated are at higher risk for DVT. Although the exercises in this article aren’t specifically designed to address DVT, they can help keep your blood moving and thus avoid forming clots.
Upper Body Work Exercises
These will both help to relieve tension and headaches as well as keep your back and muscles feeling limber and flexible.
Depending on how much privacy you have at your desk, try these exercises:
- Head roll: Lower your head to one side until it is as close to your shoulder as possible without causing pain. Slowly and firmly rotate your head in a full 360-degree circle.
- Shoulder shrug: Shrug your shoulders up and then hold them in place for 10 seconds. Relax and repeat 10 times.
- Touchdown!: Reach both arms up high and straight. Hold this position for 10 seconds. Relax and repeat 10 times.
- Take a mini break: Stand up and stretch your back. Even getting to your feet for a few seconds will help keep the blood flowing. For best results, set a timer so that you never stay seated for longer than one hour at a time.
- Pray: No, you don’t have to be religious! Simply place the palms of your hands together as if you were praying, and exert pressure. Keep pressing your palms tightly together for 10 seconds. Relax and repeat 10 times.
- Hold hands with yourself: Just as if you were shaking someone else’s hands, curl the fingers of one hand and clasp the curled fingers of the other hand. While keeping them tightly together, use your muscles to try and pull them apart. Hold the position for 10 seconds and then relax. Repeat 10 times.
Here’s a great video for five stretches you can do at your desk without getting up at all.
Lower Body Work Exercises
The great thing about these exercises is it’s all under your desk so no one can see you! Well, most of them, at least…
- Leg stretch: Straighten your legs under your desk and hold for 10 seconds. Relax and repeat 10 times.
- Swivel fun: If your desk chair can swivel, tightly grasp the edge of your desk and swivel fully to one side. Hold that position for a few seconds before swivelling to the other side. Use your abdomen (stomach) muscles to do the turning and be sure to sit up straight.
- Rubber band chair: If your desk chair has casters (wheels), grab the edge of your desk and then push yourself away from the desk as far as possible. Then use your hands to pull yourself back in. Repeat 10 times. If your chair doesn’t have wheels, push and pull exactly the same, as the muscle effort will be the same.
- Push-ups: Place your hands flat on the seat of your chair and press down as if you’re going to lift up your rear end from the chair. Tighten your abdomen and leg muscles while performing this exercise for maximum results.
With a little practice, you’ll find that even a long day at your desk will leave you feeling energized and refreshed. Set a timer or use an app to help remind you to take a break and at least get your blood flowing. Best of all, you can get in a good workout without your colleagues even noticing!
