DESKERCISE: SIMPLE EXERCISES TO INCORPORATE INTO THE WORKDAY TO IMPROVE WELL-BEING

Are you looking for easy ways to position your desk? Read to learn simple exercises you can incorporate into your workday to improve your well-being.

Worldwide, there is enough demand for health and fitness clubs to generate more than $97 billion each year. However, experts predict that this industry will continue to grow at a rate of more than 7% each year, at least until 2026. In addition, there are more than 180 million gym members around the planet.

However, it is not necessary to go to a gym to cultivate well-being. In fact, there are many simple exercises you can do at your desk at work.

Some people feel like they don't have time to fit exercise into their busy lives. However, when you finish this article, you will see that there are many things you can do to exercise, even in the workplace. So what are some of the best exercises you can use to cultivate your health at work?

Read on to learn all about these simple exercises you can do at your desk!

Strength Exercises at Your Desk

Strength exercises can help you enjoy a healthy lifestyle. Since these simple exercises help you build muscle, they will also help you increase your metabolism.

You don't need a lot of weight equipment to start building some strength. In fact, it's often easier to add strength and muscle to your body when you're just starting out.

Leg Extensions

To perform leg extensions, simply place your feet flat on the floor under your desk. Then, keep the rest of your body still as you lift your toes, pointing toward the underside of your desk as you bend your knees.

When you start, you can do this about 10 times before taking a break.

However, you can supplement these simple workouts to help build more strength. Start keeping your legs straight and parallel to your desk at the top of each extension. With practice, you can learn to hold them longer and longer between repetitions.

Over time, you can even start trying to lift the tops of your legs off the chair.

Standing Squats

Just because you are doing simple exercises at your desk does not mean that you cannot stand up. Add to your simple workouts by doing a few squats. Depending on what you are doing at your desk, you might even be able to do some squats while you are getting work done!

Stand up and place your feet about shoulder-width apart with your feet parallel. Then, perform a squat as low as you can comfortably go.

You can start by doing about 5-10 repetitions. With practice, you will be able to start going lower with your squats and doing more in a row.

Chair Lifts

To ride chairlifts, sit on the front edge of your seat. Then, put your hands on your armrests. Push down with your hands to lift your body off the chair.

Mobility Training at Your Desk

When many people think about exercising, they neglect mobility training. However, this is one of the most important types of training if you are sitting at a desk for many hours of the day.

Neck Rolls

Many people develop a stiff neck at work. However, staying active will be easier if you counteract this stiffness with some neck twists.

Bend your neck to one side as much as you comfortably can. Then, slowly rotate your neck to stretch it well in all directions.

Back Stretch

Low back pain is becoming more common. Occasionally, slide your chair away from the desk and lean forward to stretch your back. As you do this, it may be helpful to think about curving your entire back like a cat.

You can also combine this with standing up and reaching back. By alternating between forward and backward stretches, you can help address stiffness and pain in your back.

Spinal Twist

While sitting, you can perform spinal twists to stretch your back in another dimension. Turn your upper body to one side while keeping your lower body steady in your seat. Go back and forth and try to lengthen the stretch in both directions as you do so.

Wrist Stretches

To perform wrist stretches, hold your arms extended in front of you with your palms facing the ceiling. Then, bend your fingers down so they start pointing toward the floor.

If at first you can't place your fingers perpendicular to the ground, don't worry. Go as far as you can without causing discomfort. With practice you will be able to develop greater mobility and keep your forearms in optimal condition.

Cardio Exercises at Your Desk

It may be a little more difficult to do cardio at your desk. However, they are the best way to get blood flowing throughout the body.

Jog in Place

Try standing in front of your desk and jogging in place until you start breathing a little harder. If you want to add more cardio to your work routine, consider jogging for 30 to 60 seconds before sitting in your chair each time.

Bounce Your Heels

While sitting, you can place your feet on the floor and move your heels up and down while keeping your toes on the floor. This can help blood pump up and down the length of the leg.

Improve Well-Being With Easy Exercises at Your Desk

When some people imagine doing some exercise at their desks, they find it difficult to come up with ideas. We hope these simple exercises make it easier for you to create a healthy routine at work. You can also use these exercises as inspiration to create your own exercises.