10 Desk Exercises to Stay healthy

How Your Desk Job is Putting Your health at Risk?

In today’s digital age, Technology has become integral  part of our work lives and modern work culture. We all spends prolonged hours sitting at a desk that has significant threat to our health and well being. Modern technology and hectic desk work has increased hour of sitting. This led no physical exercise throughout the day. Research has shown that static lifestyle, such as sitting for long periods, is associated with an increased risk of obesity, heart disease, diabetes, and even certain types of cancer. Moreover, it can contribute to poor posture, back pain, and reduced productivity.

The average desk job worker spends approximately 8 hours a day sitting at their desk without taking breaks for movement or exercise. This Static lifestyle can lead to health problems over time.

The Dangers of persistent Sitting:

10 Desk Exercises to Stay Healthy

Spending eight or more hours per day sitting and less physical movement can endanger our bodies in many ways.  One of the most concerning risks associated with prolonged sitting is its impact on cardiovascular health. Sitting for longer time cause our blood flow slows down, which can lead to overeating, reduces calorie expenditure , an increase in blood pressure and cholesterol levels. Over time, This habits can cause the development of heart disease and other cardiovascular issues. Thee are many disease which is associated with prolonged sitting

  • In addition to cardiovascular risks, prolonged sitting can cause-
  • hypertension, and stroke
  • physiological effects
  • lower metabolism
  • Inflammation
  • Weaken Bones, muscles and joints (musculoskeletal system)
  • Muscle stiffness and imbalances in hips, lower back and shoulder which cause poor posture, back pain and injury
  • Weight gain and Obesity
  • Increased blood pressure

Desk job work cannot be avoided since it is a means of livelihood for many worker. However, with a few simple exercises and mindful habits, desk job workers can minimize the negative impacts of prolonged sitting and maintain their fitness and health.

How can I make sitting at my desk more healthy?

To make sitting at your desk healthier, we can adopt some habit while doing desk job.  some small changes can make a big difference in out  well-being while working.

Desk Push-Ups: Place your hands on the edge of your desk shoulder-width apart, walk your feet back until your body is at an angle, then lower your chest towards the desk by bending your elbows. Push back and repeat for 10-15 repetitions.

Chair Squats: Stand in front of your chair with your feet hip-width apart, then lower your body towards the chair by bending your knees and hips as if you were sitting down. Just before your buttocks touch the chair, push through your heels to return to the standing position. Repeat for 10-15 repetitions.

Seated Leg Raises: Sit up straight in your chair and make sure both of your feet are flat on the floor. Now, lift one leg straight out in front of you and then lower it back down without letting it touch the floor. Do the same with your other leg. Keep switching legs and do this around 10 to 15 times on each side.

Desk Donkey Kicks- Stand facing your desk and lean forward slightly, placing your hands on the surface for support. Lift one leg off the ground, bending the knee at a 90-degree angle, while keeping your body in a straight line. Extend the lifted leg straight back as far as you comfortably can, engaging your glutes and hamstrings. Hold this position briefly, then slowly lower the lifted leg back to the starting position. Repeat the movement for at least 10 repetitions on each side, alternating between legs. This exercise helps to strengthen your lower body muscles, improve balance, and enhance stability.

Shoulder Shrugs: Sit upright in your chair with your arms relaxed at your sides. Shrug your shoulders up towards your ears as high as you can, hold for a few seconds, then release. Repeat for 10-15 repetitions.

Desk Tricep Dips: Sit on the edge of your chair with your hands gripping the edge of the seat. Walk your feet forward until your buttocks are off the chair and your arms are supporting your weight. Bend your elbows to lower your body towards the floor, then straighten them to lift yourself back up. Repeat for 10-15 repetitions.

Desk Planks: Stand facing your desk with your hands resting on the edge shoulder-width apart. Step back with your feet until your body is straight, and tighten your stomach muscles. Hold this position for at least 60 seconds, then release.

Calf Raises: Stand behind your chair with your hands resting on the back for support. Lift your heels off the floor as high as you can, then lower them back down. Repeat for 15-20 repetitions.

Wrist Stretch: Extend one arm, the palm facing down. Use your other hand to gently pull the fingers back towards you until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds, then switch sides and repeat.

Neck Rolls: Sit upright in your chair with your shoulders relaxed. Slowly lower your chin towards your chest, then roll your head to one side, bringing your ear towards your shoulder. Continue rolling your head in a circular motion, moving from side to side and back to centre. Repeat for 5-10 repetitions in each direction.

Mindful Habits for Desk Job Workers:

In addition to the above exercise, there are several mindful habits that a desk job worker can adopt in his life for overall health and well-being:

Take Regular Breaks: Set a timer to remind yourself to take short breaks every hour to stand up, stretch, and walk around. Even a brief 5-minute break can help improve circulation and reduce muscle stiffness.

Use a Standing Desk: Consider investing in a standing desk or adjustable desk converter that allows you to alternate between sitting and standing throughout the day. Standing while working can help reduce the negative effects of prolonged sitting and improve posture.

Stay Hydrated: Drink Enough Water: Keep a water bottle on your desk and sip water regularly throughout the day. Staying hydrated is essential for overall health and can help prevent fatigue and muscle cramps.

Practice Good Posture: Sit up straight with your shoulders relaxed and your feet flat on the floor. Keep your computer monitor at eye level to avoid straining your neck and shoulders. Consider using a supportive chair or ergonomic accessories to maintain proper posture throughout the day.

Going to the Office: By Bicycle or On Foot- We can go to office by walking or cycling instead of driving. This habbit can greatly affect our body.

We should maintain an active lifestyle while doing a desk job work because it is essential for overall health and well-being. Just adapting simple desk exercise and mindful habits in our daily routine, we can minimize the negative effect of prolonged sitting and stay fit and healthy at work.

Remember to take regular breaks, stay hydrated, and practice good posture to support your physical and mental well-being in the workplace. With a little effort and consistency, you can create a healthier work environment for yourself and improve your quality of life in the long run.

Equipments that your can buy for desk exercise

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