CALL US (UK) 0121 651 1577 / (USA) 917 284 9515

7 exercises you can do at your desk

7 exercises you can do at your desk
15th August 2018 Amy

7 exercises you can do at your desk

Sitting at your desk all day can be really damaging for your health. You face a higher risk of muscular-skeletal disorders, obesity, diabetes, cancer, heart disease, and more, even if you work out regularly.

Below are seven exercises you can do at your desk, just to keep your body moving, and any health problems at bay.


ONE: The Wrist Stretch

Do you spend a lot of time typing? This is the perfect exercise for you. You should stand, placing your hands onto your desk so they are facing away from you. Begin to apply pressure until you feel the stretch. Hold the position for a few seconds, and then move your wrist in a circular motion. This move will help to reduce the tension in your wrist, so can be performed a few times per day.


TWO: Tricep Dips

Using a stable chair or your desk, position your hands at shoulders width apart on either the edge of the chair or your desk behind you. Bend your legs in front of you, straighten your arms and bend from the elbows keeping them close to your sides. Continue lifting your midsection up and down to work your triceps.


THREE:  Glute Squeeze

This one is fantastic to do at your desk because no one will know! Squeeze your glutes as tightly as you possibly can and hold for 10-30 seconds. Repeat 10 times. This isometric move will give you strong glutes in no time!


FOUR: Neck and Shoulder Stretch

Stand up and try to reach your arms behind you; interlocking your fingers and lifting your arms at the same time. You should feel the stretch in your shoulders and chest whilst you’re performing this exercise – repeat multiple times.


FIVE: Squats

Stand up and sit back down in a squatted position with weight in your heels. Repeat ten times.


SIX: Walk/Jog/Run on the spot

As simple as it sounds, stand next to your desk and walk, job or run as quickly as you can. Lifting your knees to your waist will also help to strengthen your core.


SEVEN:  Seated Leg Raises

Another move you can do whilst at your desk.  Straighten one, or both of your legs and hold in place for at least five seconds. Lower the legs back to the ground without touching the floor with your heels – repeat for 20 reps.


Do you have any tips or suggestions for helping to stay fit and active whilst working in an office? Is there anything your organisation offer that is a good incentive to stay active? Exercise in the workplace is a topic we have previously discussed here and at JPS selection, we offer our staff an on site gym to help with encouraging a healthy lifestyle. Let us know your suggestions at [email protected].