Working a desk job, whether you work in the office or at home, means living a sedentary lifestyle. You’re stuck at a desk for 40 or more hours each week and rarely get the chance to step away from your computer. This leads to tons of stiffness, but worse, encourages numerous health conditions that can impact your quality of life over time. The more active you can stay, the healthier you’ll be and the less likely you are to need to search for physical therapy services near me
because of an overuse injury. Here are a few simple exercises you can do at your desk.
Seated March Ab Workout
Ergonomic chairs may help you maintain a better posture and prevent back pain, but they also make sitting incredibly passive. Instead of leaning back against the chair, scoot forward so that you have to engage (tighten) your abs to maintain your posture. If you’re new to exercising, hold this position for 10 seconds before relaxing for 10 and repeat five times. If you’re used to working out and have a strong core already, tighten your abs and lift one foot off the ground. Hold this position for 10 seconds and switch to the other leg. Repeat five times.
If you have some spare time or need to get up and move around to clear your head, use the time to get a bit of exercise in. Instead of walking around your office, focus on bringing your knees as high up as you can before taking a step forward. Repeat the movement on each side and march around the room. If you’re tight on space, march in place, taking care to get your knees high up and keep your shoulders back and down. Do this for 30 to 60 seconds anytime you need to get away from your computer. You’ll end up getting your heartrate up and knocking out a bit of cardio work while you’re working.
The wall plank works your arms, shoulders, and abs in a single exercise. All you need is a clear spot on your desk or a wall to lean on. Assume a push-up position with your wrists positioned beneath your shoulders on the edge of your desk or against the wall. Then, lean in, supporting your weight with your arms. Engage your abs to keep your spine in alignment with your hips and your feet. Hold the position for 30 seconds and rest for 30 seconds. Repeat this whenever you need to get up and move.
Exercise Can Improve Your Workday
These are just a few of the many exercises you can do from the comfort of your desk and the more often you do them, the better off your health will be. Even better, you may find that exercising and moving around throughout your workday will help boost your productivity and keep you from overthinking tasks as they pop up. If you need more inspiration or want a little extra help finding exercises that you can do in your Gillette, WY, office, contact
our team today.