A lot of us live sedentary lives. In offices and cubicles we sit at desks with few opportunities for productive exercise. America’s adult obesity rate has risen by 69% since 1950 while the number of sedentary jobs has increased by 83%. Office fitness or desk exercises is a result of this sedentary lifestyle. The top ten desk exercises are listed here.

Finger and Hand Stretches

Stretches for your hands and fingers are the most basic desk exercises. Long-term typing has been linked to tendinitis and repetitive strain injuries. Stretches for the hands and fingers improve range of motion and ease stiff joints.

A fist should be made and held for 30 to 60 seconds.
With your fingers spread wide open your palm.
Perform a minimum of four repetitions for every hand.

Rotations of the Neck

Your neck and shoulders get stressed out from sitting all day. Neck stretches are another chair exercise that can help relieve pain and proper ergonomics at your workstation can help release tense muscles.

Rotate your neck in a circle while lowering your chin.
For 10 seconds bend on each side while raising your chin.
As needed, repeat throughout the day.

Stretching of the Abdomen

Usually the area around the stomach is where extra weight first appears. While there are numerous abdominal stretches available this one also targets your oblique muscles.

With your knees bent and your feet flat on the ground, take a seat on a chair’s edge.
Place your hands behind your head and twist to the left holding for at least one count.
To the right repeat the motion then hold. Fourth. Do this 20 times.

Hip Flexions

The extra weight does not end at your waist. They usually go down to the hips more thoroughly. An additional office chair exercise that combats a sedentary lifestyle is hip flexions.

Lift one foot a few inches off the ground while seated in a chair.
For at least ten seconds maintain your knee bent at a 90-degree angle.
Repeat on the opposite side.

Extending the Legs

As your next desk exercise, switch to leg extensions while you’re still seated. While doing leg extensions at your desk is easier on your knees doing so on an exercise machine with large weights can be dangerous.

Extend one leg until level with your hips.
Hold for as long as you can and then let go.
Repeat every leg ten times.

Toes up

For your shins toe raises are an excellent office workout. You can perform this exercise while standing or sitting but for balance make sure you have a firm grip. Make use of a resistance band for a more intense office workout.

Elevate your toes and the balls of your feet while maintaining your heels on the ground.
Repeat as necessary.

Raising the Calves

Toe raises and calf raises are comparable exercises that can be performed at your desk but they use different parts of the foot.

Hold on for balance by standing in front of a desk.
Lift your heels off the ground then slowly bring them back down.

Squats in Chairs

One desk exercise that works several muscles is squatting in front of a chair.

Place your feet hip-width apart.
Your rear end should be a few inches from the seat after you bend and drop your hips.
Get to your feet gradually. Boxing in shadow. There are workouts in the office that are more enjoyable than others. Take a few jabs to the air to relieve tension and channel your inner boxer. To make your punch more resistant you can use full water bottles.

Push-ups at an Elevation

In an office or cubicle traditional push-ups are more difficult to perform however you can create an alternative desk exercise by shifting positions.

With your arms and hands supporting you lean against the wall or a stable area of the desk.
Push away gradually until a full push-up is accomplished.
As many times as you can repeat the action.

Even though desk jobs may require a lot of sitting, your health doesn’t have to suffer. By including easy desk exercises in your daily routine you can enhance circulation, lessen muscle stiffness, improve overall health and counteract the detrimental effects of a sedentary lifestyle. Small exercises like seated squats, neck rotation and finger stretching can have a significant impact. Keep your posture in check, take frequent breaks and make exercise a mandatory part of your workday. Your mind and body will appreciate it.

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