Exercise at Your Desk

With a little creativity, you can keep fit at work, even if you are desk-bound, phone-bound and computer-bound, to boot! The latest research has shown that fitness can be attained in a wider variety of forms, at lesser intensities, and for shorter periods of time than formerly believed. So, yes, you don't need to do an uninterrupted stretch of 20 to 30 minutes once prescribed as the benefits of physical activity is cumulative.

Here are some simple desk exercises you can do anytime at work to relieve your body from the stress of sitting, improve blood circulation, energise your tired muscles and makes you feel more alert!

  • Move from side to side on your chair, raising your hip up towards your shoulder, alternating left to right. This stretches your back, hips and shoulders.

  • Roll your shoulders, forward for a few minutes than back.Raise your arms above your head and clasp the wrist of one arm with the hand of the other. Pull upwards for a good stretch. Reverse.

  • Stretch one arm in front of you and clasp the wrist with the other hand and pull forward. Reverse.

  • Push your chest forward and gently bend your head back, causing your back to arch.

  • Now roll your shoulders forward and lower your chin to your chest as you curve your back.

  • Give yourself a good hug. Wrap your arms around your torso and twist slightly from side to side.

  • Keeping your back straight and your arms on the armrests of your chair, lift one foot until your leg is straight, breathe in and hold for a few seconds. Point your toes and hold for a few seconds. Repeat with the other leg, remembering to keep your back straight. You should feel a good stretch behind your knees.(Shoes off for this and the following exercises.)

  • WIth your knees together and feet flat on the ground, flex your feet up so that only the heels remain touching the floor. remember to keep your back straight. You should feel a stretch in the calf muscles.

    For other isometric exercises that you can do at home, click here.

    Click here for more on the benefits of exercise.