Getting in a workout every day is tough, especially when you work full time, chained to a desk. But, don’t let that be an excuse for neglecting your health. There are plenty of ways to get in some light exercise and desk stretches, while you’re on the job. Read ahead and find out how.

The Dangers of Sitting

Movement during the day is incredibly important to your health. In fact, sitting at a desk all day without exercise increases your risk of cardiovascular disease, diabetes, and even early death. One study even suggests that sitting for more than 8 hours a day is just as bad for your health as smoking. Our bodies are not made for a sedentary life. Our brain, heart, and digestive systems work more efficiently when we are upright. Exercise gets our blood pumping, which assists in delivering healthy oxygenated blood to all our vital organs.

How to Exercise at Work

Even light movements and desk stretches during the day can have a dramatic improvement on a sedentary lifestyle. Try these desk stretches today and feel the difference in how you feel.

Desk Torso Twist:

●      While focusing on deep breathing, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left and twist your torso around as far to the back of the room as possible.

●      Hold the twist for 20 seconds, then release and repeat on the other side.

Leg Extensions:

●      With both hands gripping the edge of your seat for balance, extend your legs straight out in front of you so they are parallel to the floor.

●      Flex and point your toes 10 times. Then lower your legs and repeat 10 times.

Shoulder Shrug:

●      Take a deep breath and slowly raise your shoulders up to your ears. Hold them there for five seconds, then release and let them drop back to a neutral position. Repeat  this desk stretch three times.

Habit and Desk Changes

There are several changes you can make to your daily routine that will make a huge difference in your mobility at work. Here are some suggestions.

●      Sit on an exercise ball instead of a desk chair.

●      Get up and walk around every 30 minutes.

●      Don’t eat at your desk; take the time to go for a walk.

●      Get up and talk to coworkers instead of sending an email.

How do you find moments to move during the day at work? Tell us about your desk stretches and exercise routine in the comments below!

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