Do you ever find yourself sitting at your desk, feeling like your muscles are turning to mush? Or thinking that, if you don’t do something soon, your body will conform to completely cover the width of your chair?
Welcome to the sedentary life of this present age! A sedentary lifestyle is a type of lifestyle with little or no physical activity. It can potentially contribute to ill health, increase the risk of diabetes and heart disease, as well as loss of muscle and bone strength. According to the World Health Organization, an estimated 3.2 million deaths per year can be attributed to lack of physical activity. Studies also show that even people who exercise regularly may still not be getting enough movement in their lives to counteract the effects of sitting too much.
But, you don’t have to worry! There are ways to workout at your office without having to run to the gym on your lunch break.
Here are seven amazing exercises you can do without leaving your desk:
1. Rotating at the waist - This movement targets strengthening your core. While remaining seated, rotate as far to the left as you can and hold for five seconds, then repeat on the right. Complete five sets. Grab the backrest of your chair with your hands for extra support.
2. Crunches - Move to the edge of your seat and lean back on the backrest. Lift your straightened legs a few inches off the floor and raise your back a few inches off the backrest. Hold for ten seconds. Complete eight reps of ten seconds each.
3. Clenches - For buns of steel, clench your buttocks and hold for ten seconds. Do five sets of eight reps.
4. Knee Press - This one stretches out the glutes. With your right ankle on your left knee, gently press against the right knee a few times. Switch legs and repeat.
5. Leg lifts - Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift each leg until it touches the underside of your desk. Do ten sets of eight reps to strengthen your thigh muscles and your core.
6. Calf muscle toning - Raise your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.
7. Ankle Rotations - This movement will strengthen the flexibility of your ankles. Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction.
Along with stretching, these seven exercises are great for countering the effects of prolonged hours of sitting. However, one the best things you can do is to get up and walk around as many times as possible.