Staying Active While Sitting: Exercises for Desk Jobs
Working a desk job can be tough on your body. Sitting for extended periods of time can lead to aches and pains, as well as decreased circulation. However, there are exercises you can do right at your desk to help combat the negative effects of sitting. Here are a few to try:
Neck Stretches
Sitting at a computer all day can cause neck pain and stiffness. To help alleviate this, try doing some neck stretches throughout the day. Start by tilting your head to one side and holding for 10-15 seconds. Repeat on the other side. Then, tilt your head forward and hold for 10-15 seconds. Finally, tilt your head back and hold for 10-15 seconds. Repeat this sequence a few times.
Shoulder Shrugs
area that can become tense from sitting all day is your shoulders. To loosen them up, try doing some shoulder shrugs. Simply lift your shoulders up towards your ears and hold for a few seconds before releasing them back down. Repeat this motion for 10-15 reps.
Leg Raises
While sitting, you can also work on strengthening your legs. Start by lifting one leg off the ground and holding it for 5-10 seconds. Lower it back down and repeat with the other leg. Do 10-15 reps on each leg.
Desk Push-Ups
If you're looking to work your upper body, try doing some desk push-ups. Stand a few feet away from your desk and place your hands on the edge. Lower your chest towards the desk and then push back up. Do 10-15 reps.
Wrist Stretches
Typing all day can lead to wrist pain and stiffness. To combat this, try doing some wrist stretches. Start by holding one arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist. Hold for 10-15 seconds and then repeat on the other side.
Seated Leg Extensions
Another leg exercise you can do while sitting is leg extensions. Start by sitting with your back straight and your feet flat on the ground. Lift one leg up and extend it out in front of you. Hold for a few seconds before lowering it back down. Repeat on the other leg. Do 10-15 reps on each leg.
Eye Exercises
Finally, don't forget about your eyes! Staring at a computer screen all day can cause eye strain and fatigue. To help combat this, try doing some eye exercises. Start by looking away from your screen and focusing on something in the distance for a few seconds. Then, look back at your screen and blink a few times. Repeat this sequence a few times throughout the day.
By incorporating these exercises into your workday, you can help combat the negative effects of sitting and stay active while at your desk.