5 Effective Ways to Exercise at Your Work Desk

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You hear so much about the need to exercise to stay healthy. However, the advice you find is all about gym workouts, jogging, and watching what to eat.

While all of this is worth doing; it ignores the fact that most of us sit at a desk for 8hrs a day with our jobs.

Why should the morning hours or time after work be reserved for healthy habits… why not start exercising at your desk?

There’s good reason to do so.

An increasing number of health experts are stating that “sitting is the new smoking,”.

The sedentary existence of the average white-collar worker is actually bad for your health.

Does your office have any standing desks?

Or maybe even a cutting-edge Hovr swing to burn off the calories?

The answer is probably no. So, to help you we have pulled together 6 effective exercises you can do while at work, without even leaving your desk.

1. The Shoulder shrug

The good old shoulder shrug is a very simple exercise that can be executed at your desk from a sitting position

The benefit being it gets right to the issue most desk workers have by the end of their day; aching shoulders and neck.

This is an isometric exercise that activates your arm muscles as you push your shoulders lower into a more natural and comfortable position.

How to do the shoulder shrug:
  • Sit up straight in your chair.
  • Grab each side of your chair with both hands.
  • Remain seated, and pull upwards in as if you are attempting to lift the seat of your chair beneath your weight
  • Pull hard for 8 – 10 seconds.
  • Release, count to 3, and then follow these steps 5 more times.

2. Crossed leg lifts

This exercise is effective in working your calf muscles as you sit at the computer.

It will keep you more nimble and will prevent stiffness and cramps.

How-to perform the crossed leg lift:
  • Sit up straight with one leg crossed over the other
  • Extend your legs while in this crossed position
  • Remain seated at your desk and try to raise your legs as high as possible. (You may have to swivel your chair sideways to create enough legroom.
  • Press down with the top leg in order to add pressure to work against.
  • Hold this position for 30 seconds.
  • Cross the other leg over and repeat.

3. Hand flexing

Your hands and fingers take a lot of abuse when you are typing all day long.

Relieve some of that stress by doing some hand and finger flexing.

This simple exercise will help strengthen joints while putting a stop to pesky hand and wrist ache at work.

How-to hand flex:
  • Make a fist with your hand
  • Squeeze your hand together tightly and hold for 5 seconds.
  • Release and stretch your fingers as wide as you possibly can.
  • Repeat the action 10 times with each hand.

4. Install a Hovr desk swing

This is the only exercise in our list that requires any equipment.

However, as our Hovr desk swing review article recently demonstrated, there are many benefits to using one of these cool contraptions while you are at work.

Either the portable stand version or desk mounted Hovr will do.

Once in place, you enjoy swinging your legs and feet as you work. Burning the calories has never been so much fun.

How-to use the Hovr Desk Swing:
  • After you have install the Hovr and set the right height it is just a case of placing your feet on the two footpads.
  • Then, the motion exercises you decide upon really is up to you.
  • Swing your feet side to side or up and down
  • Pivot your ankles left and right, or see-saw them beneath the table.
  • As long as you are moving, you are exercising; burning calories, and increasing your circulation

The Hovr Desk Swing

Floor Stand
(Was $199.99)

HOVR with
Desk Mount
(Was $99.99)

5. The Abdomen squeeze

Abdomen exercises can also be done at your desk.

This one is mostly done through breathing and tensing.

Engage your core muscles at the center of your body to help relieve stress and fatigue.

How-to perform the abdomen squeeze:
  • Inhale deeply through your nose.
  • Tighten the abdominal muscles as you breathe in the air
  • Squeeze those muscles and hold your position for 10 seconds.
  • Release and repeat the exercise 15 more times.

And there you have it. 5 simple exercises to perform while at your desk without anyone really noticing.

Stay fit, healthy, stretched, and exercised without being anywhere near the gym.

We spend 40hrs or more at our desk jobs each week. Why waste that time from a fitness perspective when you can be doing these?

About V50

The editorial team here at Vault50.com is made up of a number of writers based all over the world. Our interests and experience cover the full range of what we talk about here. Clare Turner is one of our key contributers writing about the home. David Lachance is our resident e-commerce and business guru, if it's anything to do with that, he's your man. Kevin Simpson takes care of the website layout and publishing and also heads up our education section, with in-depth reviews and articles on courses and training. Find out more about all of us here.

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