Ever feel like your body is fighting for relief after a long day of hunching over your desk?
Back pain, tight neck, and low energy levels even after resting all night–sound similar?
These are all too common complaints for office workers. The culprit? Prolonged sitting.
Research suggests that sitting for extended periods can cause musculoskeletal diseases which are major causes of morbidity among office workers. Such sedentary practices also encourage weak muscles and reduced blood flow, and can even cause chronic health issues.
But that’s okay! You don’t need to ditch your job or spend hours in the gym to get rid of your sedentary lifestyle. Here’s the good news: incorporating short office exercises throughout your workday can make a big difference.
Skip the planning! We know your time is precious. These office exercises are designed to be quick and effective, to get you moving without the hassle. Read till the end for a handy office workout routine we created just for you!
These office exercises are designed to be quick, effective, and require minimal space. No fancy equipment is needed, just a stable office chair and a few minutes of your time.
1. Wall Squats
Office exercises are highly beneficial to improve mobility, but yes we understand, it is difficult to squat during tiring work wearing tight formals, but this is an easy way of doing squats.
1. Stand with your back flat against a wall for support with feet shoulder-width apart,
2. Slowly slide down like squatting till your thighs are parallel to the floor.
3. Hold for 30 seconds, then slowly stand back up.
4. Practice 3 sets, each of 10-15 times during the breaks.
This will not only help you to develop thigh muscle strength but also will keep you active throughout the day. You might feel muscle soreness for 2-3 days. If you feel back pain, try reducing it with a hot water bag or a gentle massage.
2. Wall Push-ups
You must know that push-ups are a great way to improve upper body strength. But when it comes to office exercises we know you expect workouts that should not grab other’s attention. If you feel this way, wall push-ups are just the right thing for you.
1. Stand straight facing the wall with feet hip-width apart to maintain balance.
2. Take a step back and place your hands on the wall.
3. Bending the elbows, bring yourself closer to the wall, then push back with arms, without moving the legs.
4. Practice the push-ups 10-15 times every time you take a break.
Make sure you don’t have a wrist, elbow, or shoulder injury before trying. If you’re not confident about doing this exercise, contact our physiotherapist for a free consultation and get your doubts resolved.
3. At Desk Calf Raises
Sitting for prolonged periods can affect your leg muscle strength. To avoid this you must keep yourself moving, but it doesn’t have to be tiring, does it? So instead of taking extra hours before work to exercise, simply try calf raises at work. Whenever you feel that your legs or your glutes are aching, simply try the following:
1. Stand with a straight back in front of your desk and hold the corners for support.
2. Slowly raise your heels to stretch your leg muscles.
3. Gently bring yourself down and repeat 15-16 times.
4. Only stretch as much as you can to avoid nerve injuries.
Since office footwear is not made for exercising, make sure you’re holding onto a stable support to avoid falling and injuring yourself. If it’s too awkward for you to practice alone, encourage your colleagues to join you in performing these office exercises to create a more active and healthy work environment.
4. Single-Leg Stand
If you’re not too tired, practice this routine right after the previous exercise. Single-leg deadlifts are nothing complicated but simply balancing on one leg. But why take the risk when you have access to these easy-to-understand steps?
1. Stand straight with enough space around.
2. Fold one leg and try to balance on the other. You can also practice near a space where you can hold onto something.
3. Hold water bottles or other lightweight objects in your hands to stand straight and stretch your back.
4. Slowly bring the leg down and repeat the same for the other.
5. Perform 10-12 repetitions on each leg with breaks if required.
With such simple office exercises, you can combat the negative effects of sitting all day. Additionally, regular movement will improve blood circulation, keeping you energized and productive for the office chores.
5. Desk Tricep Dips
Looking to strengthen your triceps but have no time for the gym? That’s okay, your office can be a fun gym too! All you need is a sturdy chair. Before you begin, make sure your chair’s wheel lock is on or simply try this at the stairs if that’s okay with you.
1. Sit on the edge of your chair with your hands shoulder-width apart.
2. Place your hand behind you on the edge of the seat.
3. Slowly lower yourself until your elbows are bent at a 90-degree angle.
4. Then press back up to the starting position.
5. Practice 3 rounds throughout the day of 10-12 repetitions each and massage your arms gently after each round.
Remember, consistency is key! So try to do these office exercises several times throughout your workday, even if it’s just for a few minutes at a time. Set a timer on your phone as a reminder, or get your colleagues involved in a quick exercise break.
These exercises are a great starting point, but if you feel that you need a personalized plan that addresses your specific pains, consider scheduling a free consultation with us. Our team of physiotherapists can assess your posture, and help to improve muscle strength with manual therapy, strengthening exercises, and ergonomic advice.
Taking care of your body doesn’t have to be complicated or time-consuming. Incorporating these simple office exercises into your daily routine, to be on your way to a healthier, happier, and more productive work life.
