Top 5 Best Exercises For Employees With Long Desk Hours

The majority of us sit at our desks for nine or more hours every day. This typically results in slouching and inactivity, but because work takes up so much of the day, there’s also a strong possibility we won’t always be able to squeeze in the workout we had planned for when we’ve eventually clock out. Exercise during the workday, done at your desk, gives your body short bursts of action to break up the lethargic endurance in your seat. It promotes focus, increases blood flow, speeds up metabolism, and fills the body and mind with energising endorphins. Additionally, studies show that exercising throughout the workday enhances happiness, creativity, multitasking, and job tolerance.

In an ideal world, maybe we’d all have under-the-desk cycles or treadmill desks, clocking many kilometres during the day, but that’s not always feasible or practicable. For me, at least, it isn’t. But even though I spend most of the day sitting at my desk, I still want to maintain some level of activity there so that I may tone up, improve my fitness, and generally feel better. In this manner, even if I wasn’t able to complete a full workout or make it to the gym, I can still go to bed at night knowing that I did something beneficial for my health.

Here is a list of the top 5 exercises you can do at your office to keep healthy and get in shape while you work.

1. Glute Squeeze

Hold the position for 10 to 30 seconds while contracting your glutes as tightly as you can. Do about ten repetitions of each. This exercise targets particular muscles while you are in a stationary position. It is still a great exercise to perform in the office if you have to spend most of your time seated at a desk.

2. Shoulder Press

Hold a several pounds-heavy object in your hands, like a big book, a stack of papers, or a full water bottle. Raise your arm after keeping the thing at shoulder height and your forearm parallel to your shoulder. Hold the posture for a brief moment before lowering your arm gradually. Perform three sets of 10 repetitions on each side. You can strengthen your core and posture with this exercise.

3. Standing Rear Pulses

Holding onto the edges of your desk, standing tall and with your foot stretched behind you. Push your foot back behind you after lifting your heel a few inches. Do around 30 repetitions of each on each side. This is a well-known desk exercise for building hip muscles and making calls while standing up. Start working out.

4. Triceps Dip

For the arm exercise, grab a firm seat or a low table. Put your arms shoulder-width apart in front of you. Lift your butt off the chair by grabbing the edge of your seat or desk. Maintaining your legs extended in front, slowly drop your entire body to the ground. Your butt should be as near to the ground as you can. To exercise your triceps and prevent injury to your elbow joints, keep your elbows slightly bent.

5. Wrist and fingers stretch

Keeping your palms pushed down and your fingers pointing in the direction of your body, start standing up at your desk. When you feel the tension beginning to dissipate, lean forward to increase the stretch. Among all the texting and typing at work, let the muscles relax in your hands and wrists. Use the wrist and finger stretch to prevent carpal tunnel syndrome.