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Office Desk Exercises to Improve Your Work Day

Learn about 7 useful office desk exercises to do at work

Whether you have time for a 10 kilometer run or a 10 minute stretch, moving your body is a great way to boost your mood. Unfortunately, it's not always easy for busy professionals to carve out time for organized exercise. Although maintaining a healthy work-life balance is an important part of life, we all go through phases where we feel the need to keep our head down and simply push through an important task until the job is done.

The good news is, even when you feel like you are chained to your desk, it is still possible to work on your physique and raise your heart rate by practicing a few office-friendly exercises. Having access to a standing desk creates even more opportunities to move your body, reap all the benefits of a daily workout routine, and avoid the negative effects of sitting. Many of our customers at EffyDesk report a remarkable improvement in their physical health and mood after buying our height-adjustable products.

Have you ever completed a series of office desk exercises while you work? If not, we're here to introduce you to a whole new world of health and wellness in the workplace. Below, our experts have put together a list of office desk exercises that you can do throughout the day to stay in shape even in the busiest seasons of life.

7 Desk Exercises To Try at Home or in the Office

Leg extensions

Believe it or not, there are exercises you can do without even getting out of your desk chair. A seated leg extension is a great option for strengthening your quads and getting your blood flowing during long work days. Simply sit tall and extend one leg out in front of you at a time, making an effort to squeeze your thighs at the top of the exercise. As with any strength training workout, it’s important to use your mind-muscle connection and focus on the working muscle while you perform this seated movement.

Glute kickbacks

There’s nothing worse than the feeling of standing up after sitting on your glutes all day. Whether you own a standing desk or you have a few minutes to stand up and take a break from your work, the glute kickback is an easy, equipment free exercise that will isolate and strengthen your lower body. Stand up tall, either holding onto your standing desk for balance, or with your hands on your hips, kicking one leg behind you at a time and squeezing each glute at the top of the movement.

Hip adductors

Similar to glute kickbacks, hip adductor exercises target your glutes, working this part of the body from a different angle. These types of movements are great for rounding out your glutes. A hip adduction is performed by laterally extending the legs out one at a time. Stand up straight, either resting one hand on your desk for balance or with your hands on your hips. Proceed to raise one leg out to the left, followed by the opposite leg.

Calf raises

Calf raises function as an effortless way to strengthen your lower legs while keeping your attention on your work. Where many bodyweight exercises depend on extreme mental focus to take their effect, calf raises lift the entire weight of the body, putting the muscles under enough stress to tighten and grow. Therefore, if you have a standing desk, you can easily do a few sets of calf raises throughout the day without disrupting your work. Perform this exercise by simply standing up on your toes and slowly lowering your heels back down to the floor.

Static squat

You probably remember the dreaded wall sit from high school gym class. Well, it was there for a reason. This is a simple, yet effective exercise that can tighten your entire lower body without lifting a finger. If you are at a seated desk, push your chair off to the side, and lower your body into a squat position with a slight hinge forward at the hips. This is a quick way to build strength and get back to your work in less than a minute.

Tricep dips

When it comes to upper body exercises, you may need to take a short break from your work to perform a few sets. However, there are a few great movements that can be done at your desk. One of the most effective upper body exercises that you can do in your office is a tricep dip. Push your office chair back from your desk and make sure it is secure, then place both hands and sit on the edge of the chair, extending your legs out in front of you. Once you have found a stable position, lower your glutes down to the floor by bending at the elbows.

Desk push-ups

Another upper body exercise that you can do at your desk is a push-up variation. This is best done if you have a standing desk, as a lower surface will be more challenging. Regardless of the height however, it is first important to make sure your desk is stable enough to withstand your bodyweight. Once you are ready, place both hands on the edge of your desk, tighten your core, and slowly push your chest off of the surface.

If you are looking for a way to stay active during office hours, investing in a standing desk is one of the best ways that you can do this. Standing up and integrating a few simple office desk exercises will enable you to stay in shape despite your desk job. Contact us today to find out more about our products and how they can benefit your health.