The article discusses the negative effects of prolonged sitting and provides a list of exercises that can be done while sitting at a desk to alleviate these risks. The exercises include bodyweight exercises, stretching exercises, and cardiovascular exercises. Bodyweight exercises include shoulder shrugs, leg raises, seated hip abductions, seated knee extensions, and seated calf raises. Stretching exercises include neck stretches, shoulder stretches, wrist stretches, and ankle stretches. Cardiovascular exercises include desk jogging, jumping jacks, mountain climbers, and burpees. Incorporating these exercises into your daily routine can improve your overall health and wellbeing.
The Best Exercises to Do While Sitting at a Desk
Introduction
Sitting for long periods of time can have negative effects on our health, including increased risk of obesity, heart disease, and diabetes. However, there are several exercises that can be done while sitting at a desk to help alleviate these risks. In this article, we will discuss the best exercises to do while sitting at a desk.
Bodyweight Exercises
Bodyweight exercises are a great way to stay active while sitting at a desk. Here are some examples:
- Shoulder shrugs: Shrug your shoulders up and down slowly for 10-15 reps.
- Leg raises: Lift one leg up and down slowly for 10-15 reps, then switch legs.
- Seated hip abductions: Squeeze your buttocks together and lift one leg out to the side, then bring it back in for 10-15 reps before switching legs.
- Seated knee extensions: Straighten one knee and hold for a few seconds before bending it back down for 10-15 reps before switching legs.
- Seated calf raises: Raise up onto the balls of your feet and hold for a few seconds before lowering back down for 10-15 reps.
Stretching Exercises
Stretching is another important aspect of staying active while sitting at a desk. Here are some examples:
- Neck stretches: Gently tilt your head to one side and hold for 10-15 seconds before switching sides. You can also roll your neck in circles slowly for a few minutes.
- Shoulder stretches: Reach one arm across your chest and hold it with your other arm for 10-15 seconds before switching arms. You can also shrug your shoulders up towards your ears and hold for 10-15 seconds before releasing.
- Wrist stretches: Extend one arm out in front of you with your palm facing down, then use your other hand to gently pull back on your fingers until you feel a stretch in your wrist and forearm. Hold for 10-15 seconds before switching hands.
- Ankle stretches: Extend one leg out in front of you and rotate your ankle clockwise and counterclockwise for a few minutes before switching legs. You can also flex your feet up and down to stretch your calves.
Cardiovascular Exercises
Cardiovascular exercises are important for maintaining good heart health and burning calories. Here are some examples:
- Desk jogging: Jog in place for a few minutes, making sure to keep your knees high and pump your arms. You can also try running up and down a stairwell during breaks.
- Jumping jacks: Stand up and jump both feet out to the sides while bringing your arms up above your head, then jump back in and lower your arms back down. Do this for 10-15 reps or more depending on how much space you have.
- Mountain climbers: Get into a plank position with your hands on the edge of your desk and alternate bringing one knee up towards your chest while keeping the other leg straight. Do this for 10-15 reps or more depending on how much space you have.
- Burpees: Stand up and jump both feet out to the sides while bringing your arms up above your head, then jump back in and lower your arms back down. Next, squat down with your hands on the ground in front of you, then jump both feet back into a plank position. Finally, jump both feet back in towards your hands and stand up again. Do this for 10-15 reps or more depending on how much space you have.
Conclusion
In conclusion, there are many exercises that can be done while sitting at a desk to help alleviate the negative effects of prolonged sitting. By incorporating bodyweight exercises, stretching exercises, and cardiovascular exercises into your daily routine, you can improve your overall health and wellbeing.