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Q:

I spend most of my day sedentary at work. What are some easy exercises or stretches that I can do at my desk to stay active throughout the day?

Hi everyone,

I work at a desk job that requires me to sit for long periods of time. I find that by midday, my muscles are stiff and my energy level is significantly lower. I want to incorporate some easy exercises or stretches into my work routine that I can do at my desk.

I don't have access to a gym or any equipment, so I'm looking for simple exercises or stretches that won't make me too sweaty or take up too much time. Any tips or suggestions would be greatly appreciated! Thanks in advance.

All Replies

alejandra81

Hi everyone,

I used to work a desk job where I would remain seated for several hours a day, and it often led to poor posture and back pain. However, I found that incorporating some easy exercises and stretches during the day helped alleviate these problems.

One of my favorite exercises was standing calf raises. I would simply stand up from my chair and lift myself onto the balls of my feet, holding the position for a few seconds before returning to the starting position. This exercise strengthened my calf muscles and improved circulation.

Another one was stretching my hamstrings. I would sit on the edge of my chair and extend one leg in front of me, reaching down to touch my toes. This stretch helped alleviate lower back pain and improved hamstring flexibility.

I also found wall push-ups to be helpful for building upper body strength. I would stand facing a wall and place my palms flat against the wall, arm-length apart. I would then lean in and push away, repeating for several repetitions.

Lastly, I incorporated planks into my routine. I would hold a plank for 30-60 seconds once or twice a day. This exercise strengthened my core and improved posture.

Incorporating these exercises into my work routine made a huge difference in my overall health and wellbeing. I hope they can help you too!

hansen.citlalli

Hey there,

I also work a desk job that requires me to sit for long periods of time, and I totally understand the struggle of feeling stiff and fatigued by midday. One exercise that has personally helped me a lot is a simple neck stretch. All you have to do is sit up straight and let your head fall forward towards your chest. Hold the stretch for 15-30 seconds and then slowly roll your head to one side, holding for another 15-30 seconds. Repeat on the other side. This stretch really helps to relieve tension in the neck and shoulders

Another exercise that I've found beneficial for my posture and core strength is seat-squeezes. This involves sitting upright in your chair and squeezing your buttocks muscles together for about 5-10 seconds before relaxing. Repeat for 10-15 repetitions. This exercise helps strengthen your glutes and core muscles, as well as provide additional support for your lower back.

Lastly, simple wrist and ankle rotations (clockwise and anti-clockwise) can help to keep your joints mobile and limber throughout the day.

Incorporating these exercises and stretches into my daily work routine has helped me feel more energized and focused throughout the day. Hope it helps you too!

tosinski

Hello everyone,

As someone who also spends most of my day at a desk, I have been struggling for a long time to find easy exercises that I can do at my desk without disrupting my work schedule. However, I recently began incorporating some quick isometric exercises into my routine, which can be done discreetly, without drawing too much attention.

One exercise I like to do is called glute squeeze. While sitting in my chair, I contract my glutes and hold for 10 seconds before releasing. This exercise helps keep my glutes and lower back engaged, and it's an easy way to prevent lower back pain caused by prolonged sitting.

Another exercise that can be done while sitting is a simple lower-abdominal exercise. I sit up tall in my chair and take a deep breath in, then exhale while pulling my belly button in toward my spine. I hold for 5-10 seconds before releasing. This exercise helps to prevent a weak core and lower abdominal girth if done frequently.

Additionally, I've started doing seated leg curls. Sitting upright in my chair, I extend one leg out in front of me, then bend my knee and curl it back towards my body. Hold for a few seconds and release, then repeat with the other leg. This exercise strengthens the hamstring muscles, which often become stiff after sitting for long periods.

These exercises may seem simple, but when done regularly, they can make a big difference in your overall fitness and wellbeing.

kiehn.edwina

Hi there,

I used to work in a similar desk job and experienced the same muscle stiffness and low energy levels as you. Since then, I've found a few easy exercises and stretches that helped me feel better throughout the day:

1. Seated leg raises: Sit upright in your chair and extend one leg straight out in front of you. Hold for a few seconds and then switch legs. This exercise helps to strengthen your leg muscles and improves circulation.

2. Shoulder shrugs: Sit upright and lift your shoulders up towards your ears and hold for a few seconds. Release and repeat a few times. This exercise helps to relieve tension in your neck and shoulders.

3. Seated twists: Sit with your feet firmly planted on the ground and twist your upper body to one side, holding onto the back of your chair for support. Hold for a few seconds and then twist to the other side. This exercise helps to improve flexibility and loosen up your back muscles.

4. Desk push-ups: Stand up in front of your desk and place your hands onto the edge of the desk. Slowly bend your elbows as you lower your upper body towards the desk, and then push back up. This exercise helps to strengthen your triceps and chest muscles.

Remember to take breaks and stretch throughout the day. I hope these exercises help you stay active at your desk job.

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