Stay Fit With These Helpful Tips To Exercise At Home

When it seems the workday is getting longer and longer, you may find it difficult to find the time to drive over to the gym to exercise. However, you don’t need to carve time out of your day to spend hours at the gym. In fact, you can get up and moving even while you’re at the home office practicing social distancing.

Do you feel like you need to add a little more movement or bodyweight workouts to your day? Here’s how you can do a few at home exercises right at your desk.

Desk exercises

Desk exercises aren’t just good for your body, they can also help enhance your productivity. Studies have indicated that employees who stay fit and healthy perform better at work. They experience:

• A more positive attitude in the workplace

• Improved focus and ability to concentrate

• A reduction in stress compared to counterparts who do not exercise

• A reduction in sick days taken

• Increased energy

Employers note that employees who regularly exercise are more likely to meet deadlines and manage their workday efficiently. That said, not all supervisors allow their employees extra time to get movement and exercise during the day. That’s where desk exercises come in.

You may not get a full workout simply by moving around during the workday. You can, however, benefit from this activity, however minimal it may seem, and experience improved health and productivity. This guide will describe simple things you can do to increase your activity level during the day.

Do keep in mind that these are also considered at home exercises! You don’t need fancy equipment, so these “desk exercises” can be done just about anywhere!

Calf raises

The first desk exercise you can do to get your muscles moving is the calf raise. This exercise is simple to do and it has a few extra perks in addition to just helping you stay active. First, calf raises can help your pronation when you do get out and about, whether walking or running. This can help prevent twists and turns that cause ankle injuries.

Secondly, if you choose to hit the gym or just play flag football with your friends on the weekend, calf raises can help your performance. Your lower body will be strengthened, meaning faster runs and more weight lifted.

To do a calf raise, you’ll need to be standing. If you have a standing desk, you can do these exercises while you type your memos. Simply stand with your back straight and your chin forward. Then, slowly raise yourself onto your toes. Finally, slowly lower yourself back down.

Be careful not to bounce on your calves, and it’s always best if you’re wearing shoes with proper support. Your three inch heels aren’t appropriate, nor are your steel-toed work boots.

Triceps dips

When you need to get up and stretch a little, tricep dips are a great exercise you can do with minimal space. Your triceps are the muscles on the back of your upper arms, and they’re frequently overlooked during workouts.

When you strengthen your triceps, you’re also helping to increase your range of motion. This is great for your flexibility, but also for weekend singles tennis or a round of golf. Initially, you’ll likely feel some tightness or tension in your shoulders. However, as you get stronger this will subside and you may even find that your own body weight isn’t enough.

To properly do a triceps dip, you’ll need to stand facing away from your desk. Then, reach behind you and hold firmly onto the edge of your work surface. Keeping your arms straight, carefully extend your legs in front of you until your bottom is about level with your desk.

Once you’re in the proper position, you’ll bend your arms until your bottom is well below your work surface. Then, slowly return yourself to the starting position.

Invisible chair

The invisible chair exercise is a great bodyweight workout for strengthening your legs, your bottom and your core. Keep in mind that if you have joint trouble in your knees, this particular desk exercise may not be comfortable to you. As with any exercise, check with your doctor before doing the invisible chair.

Before you do this exercise, be sure you’re on a stable surface that won’t cause you to slip. You’ll also need a chair without wheels and shoes that are appropriate and not slippery. Once those things are in place, you’re ready to start!

To do the invisible chair desk exercise, stand up straight in front of your sturdy chair, as if you were about to sit down. Then, extend your arms in front of your body to help you balance a bit better. 

Next, simply bend your knees and lower your bottom slowly until it gently touches the edge of your chair. Don’t rest your weight on the chair, just hold for a few seconds and raise your body back up.

Desk pushups

If you struggle with pushups like so many of us do, desk pushups are an alternative that you can do in a very small space. You’ll not be lifting your entire body weight, so many find that desk pushups are a great way to “break in” to pushups. 

You’ll certainly feel desk pushups in your biceps the next day, but these exercises also help to strengthen your abs. If you don’t work at a desk, no problem! You can use a table, a countertop, a windowsill or any other stable surface. 

First, stand up straight and grasp the edge of your surface with your arms about shoulder width apart. Then, take a few steps back until your back and arms are straight and you’re standing on your toes. 

You can guess the rest! Simply bend your arms at the elbow until your chest is almost touching your surface, then slowly lift yourself back up. Be sure your back is straight throughout the entire exercise.

Chair leg lifts

Would you like to strengthen your abs while you attend a Zoom meeting with your boss? You can! Chair leg lifts are a great way to tone your tummy as well as your hip flexors, and no one will even know you’re doing them.

Don’t worry if you can only do a few of these desk exercises at first. Stick with it, and over time you’ll build your strength to where you can do many more reps than initially. The concept of chair leg lifts is very simple; almost everyone can do a few reps.

Sit in your chair, preferably a chair that does not have wheels, but does have arms. Your armchair may work, but a more solid surface is ideal. Maintain a firm hold of your chair’s arms, then slowly and in a controlled motion lift your knees to your chest. 

Once they’re raised, slowly extend your feet outward until your feet are in front of you. Hold this for several seconds if you can, then bring your knees to your chest again.

Desk Stretches

You don’t have to get a full workout at your desk to enjoy the benefits of this additional physical activity. You’re going to see some benefit to stretching as well. People who take regular breaks to stretch during the workday may experience: 

• Reduced fatigue

• Lessened muscle cramping and pain

• Less instance of neck and other strain

• Reduced likelihood of carpal tunnel syndrome

So you see, a simple stretch or two can also help to increase your productivity as well as your general well-being. Let’s take a look at some desk stretches you can do to keep your body in great shape, even when you’re stuck behind a desk.

Spinal twist

Most of us have done a spinal twist at least once without even thinking about it. They’re so easy to do, but it’s imperative that you take it slow and never bounce or twist too hard. Your back is a fragile and intricate set of muscles, bones, tendons and ligaments. Damage to any of these can cause painful and long-lasting effects. 

With this in mind, get read to stretch with a spinal twist. Sit upright and sideways in your chair, then gently twist your back to gab the back of your chair. Gently pull without bouncing or tugging for about 10 seconds, then return to your original position. Repeat in the opposite direction.

Chest opener

The chest opener is actually quite a relaxing stretch, though it may take a little practice. This stretch has you reach behind your body and interlace your fingers. We understand that this isn’t possible for everyone, but as you increase your flexibility and range of motion, you’ll find it getting easier and easier.

If you’re able in your office situation, try the chest opener standing up. Interlace your fingers behind your back, then gently bend over, allowing gravity to softly pull your arms down.

In another variation of the chest opener, you can simply interlace your fingers behind your head. Then, in a smooth motion (never jerky), pull your elbows back as far as you’re able. This variation is great for those with shoulder trouble or who are heavier.

Neck roll

If you’ve ever spent hours in front a computer screen, you’ve probably experienced a stiff, achy neck. If that’s the case, you need to do the neck roll desk stretch. As with any stretch or exercise, it’s important that you’re cautious. Your neck, like your back, is easily damaged so if necessary, talk to a personal trainer about the correct to do this stretch.

The neck roll is exactly what its name implies. You’ll begin with your chin on your chest, then slowly and gently roll your head up and toward the ceiling. Roll it back down in the same direction, then up in the opposing direction.

Small “pops” in your neck are usually normal, but they should never be accompanied by pain. If you’re experiencing neck pain, please talk to a doctor right away.

Calf stretch

It’s extremely easy to stretch some of your muscles, like your biceps or your quadriceps. The calves, however, are often overlooked as a muscle that needs to be stretched. Try the calf stretch and you won’t regret it – it feels amazing! 

To stretch your calves, stand upright with your back straight. Hold the edge of your desk, then extend one leg behind you. Your other leg should be slightly in front of you, knee bent. Then, slowly and gently push your back heel into the floor. Hold this pose for around 15 seconds. 

Again, it’s important for you to avoid bouncing. Bouncing while you stretch is called ballistic stretching, and it’s basically defined as stretching your muscles beyond their normal limits. Sometimes this is okay, but for most non-athletes, for instance, it will stretch your muscle too far, too fast.

Seated hamstring stretch

The seated hamstring desk stretch is another that feels so nice, you’ll wonder why you’d never tried it. You can do this one while you’re seated, as the name would suggest, and it’s safe for just about everyone to do.

To do this desk stretch, simply sit at the end of your chair. It’s usually best that your chair not have wheels, but if you can lock your wheels the stretch will still work. Extend a leg out in front of you, and tuck the other foot just about under your bottom. 

Keep your extended leg and your back both straight, then begin to slowly lean forward at the waist. It’s okay to either point or flex your foot; whatever feels best to you. Remember that if it hurts, it’s not okay. A small bit of mild discomfort is alright, but your stretching should ultimately make you feel good, not cause pain.

Simple Social Distancing Stretches and Exercises You Can Do At Home

Just because you’re working a nine to five doesn’t mean you have to be sedentary. Employees who exercise and do stretches – even at their home office desks – experience more productivity, a better overall sense of well-being and a more positive attitude in the workplace.

We encourage you to incorporate these simple bodyweight exercises and bodyweight workouts into your daily routine, whether you work in an office or are home a majority of the day. You’ll soon begin to notice a marked difference, and it’s likely your boss will, too!

Shana Thompson is a full time professional writer and editor. Shana has worked extensively in the fields of content marketing, on-page and off-page SEO (guest posts, backlink acquisition), and creative writing. As an experienced pro content writer, Shana has worked on several magazines, publishing companies and marketing agencies. Many recent projects have included everything from nutrition and health services, where a lot of research and citations were needed, to writing about health, sustainable, eco-friendly products.

Follow Shana at Shana Thompson

More Articles You May Enjoy