If you're anything like the average working American, you understand the benefits of daily exercise, but you struggle to get the recommended 30 minutes of exercise in every day. You likely also spend more time than you'd like in front of a computer at work. If that describes you, don't despair. There are a lot of things you can do to become more active throughout your workday.
10 exercises you can do at your desk
- Tap your feet, bounce your legs, bob your head. These are subtle, small motions, but can make a difference.
- Alternate standing and sitting, even if you don't have a “standing desk.” It can be hard to type while standing, but anytime you're on a call or doing something that doesn't require typing — stand.
- Set your garbage can in front of you, under your desk. Raise your leg to tap your toe on the edge of the garbage can, alternating between left and right feet.
- Sit up straight and squeeze your buttocks. Hold two seconds, repeat.
- Throw on your headphones and dance in your chair to music. It doesn't have to be outrageous — even subtle movement helps.
- Straighten your legs and raise them in front of you under your desk. Alternate left and right legs, then do them together.
- Put something small between your knees — a stress ball, empty coffee mug, canister of cleaning wipes — and squeeze against the item. Push your legs together, hold, repeat.
- Give yourself a handshake and pull your arms apart.
- Put your forearms on your armrest. Push your body up and hold as long as you can. You can also cross your legs in your chair and do the same thing. Repeat.
- Grip the desk in front of you, raise your feet slightly off the ground, and swivel your chair from side to side.
Turn your workout up a notch
If you work from home, work in an office with a door or have access to a vacant conference room, take a few minutes away from your desk periodically to move even more. Looking for some inspiration? Try these options:
- Squats, lunges and leg raises engage some of the biggest muscle groups in your body.
- Simple arm circles, curls with weights (or anything you can find in your office) and push-ups (traditional or against a wall) work your arms and chest.
- Jumping jacks, air boxing or jogging in place let you get in some quick cardio.
- Burpees, sit-ups or planks are great options if you’re really dedicated.