Having a desk job does not mean you have to sacrifice your health and fitness. Our team have put together easy exercise options that you can do AT WORK every day.
Use natural pauses through your day – say one every 45 minutes to an hour – to do an exercise at your desk, whether in the office or WFH.
Note: Start with 8 repetitions of each exercise for 1-2 sets. If that is comfortable, add more over time. Remember, this is not medical advice. If you are injured or have other health conditions see your physio or other health professional before doing these! We see people who are motivated to maximise their health in our clinics, and via telehealth video consultations.
1. Tricep dips
Using a stable chair (no wheels!), position yourself at the front edge of the chair, place your palms flat on the chair, bend your elbows straight back and lower yourself down as far as is comfortable, keeping your back as close to the chair as possible, then straighten your arms to rise back up.
Tricep dips – office style
2. Desk push-ups
Check that your desk is strong enough to support your body weight, then take a few steps back, place your hands flat on the desk just beyond shoulder-width apart. Lower yourself toward your desk, focusing on your core, then push back up until your arms are straight but not locked. You can also use a wall, for an easier variation – working your way to the desk option.
If a desk push up is a little challenging – start with an easier variation is against a wall.
Desk push ups.
3. Calf raises
A really easy one you can do anywhere. Raise your heels off the floor until you are standing on your toes, then slowly lower yourself back to the floor. Use your desk chair for support if necessary. These are great to do if you are travelling and having to sit for long periods to get blood moving, and are fantastic for knee health.
Calf raises.
4. Trunk twists
We tend to spend the day not moving into rotation. This is a great one to move into your spinal range, as well as your hips.
Rotate your body just like this 🙂
5. Neck rotation
A neck rotation is easy to do and feels fantastic. Relax, lean your head forward and slowly roll it in a circle on one side for 10 seconds then repeat in the other direction. Just go slow.
Start by gently easing your head down and then rolling around.
6. Shoulder stretch
We often adopt a posture with elevated shoulders. As a consequence tension can build. To get some of that stress out, clasp your hands together straight above your head, palms facing upwards and gently push up, taking 2-3 slow breaths then releasing your shoulders.
Oh, this one feels good. But can you get your palms facing up?
7. Have a meeting? Take a walk!
While some meetings need whiteboards or big screens or a boardroom to sit around and discuss “big issues”, others, particularly one-on-ones, can be done…while walking! Getting out of the workspace for that 15-20 minute meeting, even in a group, is a great way to sneak in a little cardio while still getting some work done.
Option to make it a walking meeting? Do it!
If you find that you are still uncomfortable in your workplace – that’s ok, there is more we can do.
You can see one of our team for personalised guidance. If you feel like your workspace is not optimal – check out our guide.
