Did you know that sitting for long periods can be as harmful as smoking?
It’s true! Prolonged sitting can lead to various health issues, including back pain, obesity, and cardiovascular problems.
But there’s a simple solution: “Quick Desk Workouts”
These easy exercises can boost your energy levels, improve your health, and make you more productive at work.
In this article, we’ll explore the science behind desk workouts, provide you with a variety of exercises, and share tips on how to incorporate them into your daily routine.
Table of Contents
The Science Behind Desk Workouts
Physical activity increases blood flow and oxygen to the brain, which can enhance cognitive function and improve concentration.
Many Studies have shown that even short bursts of exercise can significantly boost energy levels and reduce feelings of fatigue.
Regular physical activity can also improve mood and reduce stress, making it easier to stay focused and productive at work​​.
Major Scientific Researches About Benefits Of Desk Exercises
According to research published in the BMC Public Health journal, adding physical activity into the workday can lead to significant improvements in both physical and mental health.
Employees who engage in regular desk exercises feels more energized, less stressed, and more satisfied with their jobs​.
Major Types Of Work Desk Exercises
There are three major types of Exercises, used in the workspaces to improve work quality and health:
- Full-Body Desk Workouts
- Upper Body Desk Workouts
- Lower Body Desk Workouts
- Core Strengthening Desk Workouts
Full-Body Desk Workouts
Here are some core-strengthening Desk Workouts:
1. Desk Push-ups
Stand a few feet away from your desk, place your hands on the edge, and do push-ups. This works your chest, shoulders, and arms.
2. Chair Squats
Stand in front of your chair, lower yourself as if you’re going to sit down, then stand back up. This targets your legs and glutes.
3. Desk Planks
Place your forearms on the desk, step back into a plank position, and hold. This strengthens your core and shoulders.
Upper Body Desk Workouts
Here are some upper-body Desk Workouts:
4. Shoulder Shrugs
Raise your shoulders to your ears and hold for a few seconds, then release. This helps relieve tension in your neck and shoulders.
5. Desk Dips
Place your hands on the edge of the desk, extend your legs, and lower your body. This works your triceps and shoulders.
6. Seated Arm Circles
Extend your arms and make small circles. This targets your shoulders and improves flexibility.
Lower Body Desk Workouts
Here are some lower-body Desk Workouts:
7. Seated Leg Lifts
Sit straight and lift one leg at a time, holding for a few seconds. This strengthens your thighs and improves circulation.
8. Calf Raises
Stand up and raise your heels off the ground, then lower them back down. This targets your calves and helps reduce swelling.
9. Seated Knee Tucks
Sit straight, bring your knees to your chest, and lower them back down. This works your abs and hip flexors.
Core Strengthening Desk Workouts
Here are some core-strengthening Desk Workouts:
10. Seated Torso Twists
Sit straight, place your hands behind your head, and twist your torso from side to side. This targets your obliques.
11. Seated Ab Crunches
Sit straight, lean back slightly, and bring your knees to your chest. This strengthens your abs.
12. Chair Planks:
Place your hands on the seat of the chair, step back into a plank position, and hold. This works your core and shoulders.
Pros and Cons Of Work Place Exercises
Fitness Expert’s Point Of Views About Workouts
Dr. Francisco Lopez-Jimenez, division chair of Preventive Cardiology at Mayo Clinic, talking about the benefits of these workouts.
Listen this podcast and you’ll learn a lot of new things about this:
Final Thoughts
After being read this guide till here, you’ll have a clear understanding about how these small changes in professional life brings much impact in lives.
We hope that we have delivered the best guide on office workouts and if still we miss anything, leave the message to us.
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