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5 exercises to do while sitting at your desk
Posted date: 24-Jun-2020

It can be nice to sit down at your desk all day at work but it’s definitely not the best for your body. You’re at risk of developing health problems such as diabetes, high cholesterol and stroke.

In a report from PLoS One, over 80% of jobs are pretty much sedentary now with a lot of them involving long hours of sitting down every day.

But, if you start doing small exercises while you’re at your desk, the effects can be offsetted! So, here are some light exercises you can try out the next time you’re sitting down for work.


Photo by Christina @ on Unsplash

The most subtle exercise to do while you’re sitting down, clenches can help you get a more toned bottom and no one knows that you’re working out behind your desk.

All you need to do is to:

  • Clench your buttocks and hold for 10 seconds.

  • Try to do at least 5 sets of 8 reps.


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Leg lifts are great when you want to strengthen your thigh muscles and build your core! Plus, it’s really easy to do from the comfort of your desk even when you’re busy working on a project.

Here’s how you get those firm thighs:

  • Your feet should be flat on the floor at first.

  • Slowly lift your right leg till it touches the underside of the table.

  • Lower your right leg back to the starting position and repeat!

  • Try doing 10 sets of 8 reps.


Photo by Christina @ on Unsplash

Experiencing neck pain lately? Don’t worry! Shoulder shrugs help to relieve tension in your neck and improve your posture as well.

To relieve all that tension:

  • Raise your shoulders all the way up to your ears and hold for 10 seconds.

  • Relax.

  • Try doing it one shoulder at a time to really get a good stretch!


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Even if you’re seated at your desk doesn’t mean you can’t stretch those arms! It also increases circulation and helps prevent stiffness. If that still doesn’t convince you, then maybe this will! Arm stretches can also help in toning your arms making them lean.

Take a breath and:

  • Stretch the muscles in your right arm by reaching and leaning all the way to the right (remember to sit up and keep your back upright)

  • Make sure to keep your arms straight so you can the best stretch out of this!

  • Hold the stretch for 5 seconds before switching arms.


Photo by Christin Hume on Unsplash

Toe touches not only help improve your flexibility but also help you build those amazing abs! Of course, they also help with your hips and improve blood circulation.

How to do this while sitting down?

  • Your feet should be on the floor and your legs spread out as wide as your chair.

  • Turn your upper body to the right and extend your arms out.

  • Bend down and touch your left foot with your right hand. (Hold here for a few breaths)

  • Alternate between sides and remember to keep your back straight and engage your core!

We hope these 5 sit-down exercises motivate you to keep it moving so you don’t end up with a fully sedentary lifestyle!

Written by: Keisha John