If you work a desk job, finding time to move more can be tricky. This list of 10 quick and effective exercises can be done right at your desk, offering a practical way to move more without stepping away from your responsibilities. Whether you have a minute or five, these simple moves are designed to fit the busiest of schedules. Try a few to discover what works for you.
Disclaimer: The information provided in this article is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. If at any point during exercise you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and seek professional advice.
Stand in front of your chair and lower down as if to sit, then stand back up. Do 10 reps to strengthen your legs and core.
While seated, straighten and extend one or both legs and hold in place for five seconds, then lower back down without touching the floor. Repeat 15 times to engage your thigh muscles.
Extend your arms out in front of you and roll your wrists 10 times clockwise, then 10 times counter-clockwise to reduce wrist tension.
Gently tilt your head towards each shoulder, holding for 10 seconds on each side to relieve neck strain.
Raise both shoulders up towards your ears, hold for 5 seconds, and release. Repeat 10 times to ease shoulder tension.
Lift one foot off the ground and rotate the ankle 10 times in each direction, then switch feet. This improves ankle flexibility and circulation.
While seated, place your hands on the back of your chair and gently twist your torso to one side, hold for 5 seconds, then switch. This stretches the spine and shoulders.
Extend your arms parallel to the floor and make small circles, 20 times forward and 20 times backward, to tone your arm muscles.
Lift your knees up and down one at a time, mimicking a marching motion. Do this for 30 seconds to get your heart rate up and boost energy.
Sit upright and simply tap your toes on the floor under your desk as quickly as you can. Aim for 30 seconds to improve circulation in your legs and feet.
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Kashihara, K., Maruyama, T., Murota, M., & Nakahara, Y. (2009). Positive effects of acute and moderate physical exercise on cognitive function. Journal of Physiological Anthropology, 28(4), 155-164.
National Health Services (n.d.). Exercise. NHS - Live Well.
National Institutes of Health (n.d.). Exercises and Stretches. Division of Occupational Health & Safety.