We understand that many people lead busy lives, especially those who work in offices. For those who are chained to their desks, it can be challenging to maintain a healthy and active lifestyle. It’s all too easy to neglect exercise when you’re stuck at your desk for eight hours a day, but it doesn’t have to be that way. We’ve compiled a list of office exercises that your employees can do during their workday to help them stay healthy, fit, and energized.
Why Exercise Is Important At Work
Sitting for prolonged periods of time can cause a number of negative health effects, including back pain, obesity, and poor circulation. Regular exercise, even in small doses, can help combat these issues and promote better overall health. By taking breaks throughout the day to move and stretch, they can reduce the risk of these health issues and stay alert and focused at work. Additionally, exercising during the workday can help to increase productivity, reduce stress, and boost your mood.
Exercising at work has numerous benefits that can positively impact their health, well-being, and work performance. Here are some of the key benefits of incorporating desk exercises into their daily routine:
- Improved Posture
- Increased Energy
- Reduced Stress
- Improved Circulation
- Better Overall Health
In summary, incorporating desk exercises into their daily routine can improve their posture, boost energy, reduce stress, improve circulation, and promote better overall health. Therefore, by taking a few minutes each day to do some simple desk exercises, they can stay fit, healthy, and productive at work.
List Of Office Exercises Your Employees Can Do
Stretch It Out
Stretching is an excellent way to reduce tension and improve flexibility. These simple office exercises can be done at your desk and will help to improve circulation, reduce stiffness, and boost your energy levels.
- Neck Stretch: Sit up straight and slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for 10-15 seconds and repeat on the left side.
- Wrist Stretch: Hold your right arm out in front of you with your palm facing down. Use your left hand to gently pull your fingers back towards your wrist. Hold for 10-15 seconds and repeat on the left side.
- Spinal Twist: Sit up straight and cross your right leg over your left leg. Place your left hand on your right knee and twist your upper body to the right. Hold for 10-15 seconds and repeat on the other side.
- Hamstring Stretch: Sit on the edge of your chair with your feet flat on the ground. Slowly straighten your right leg, keeping your heel on the ground, and reach toward your toes with your left hand. Hold for 10-15 seconds and repeat on the other side.
Upper Body Office Exercises
- Desk Push-Ups: Stand facing your desk, place your hands on the edge of the desk, and step back until your body is at an angle. Lower your chest towards the desk by bending your elbows and then push back up to the starting position.
- Shoulder Rolls: Sit up straight in your chair and roll your shoulders forwards and backward in a circular motion. This exercise can help to release tension in your shoulders and neck.
- Chair Dips: Sit on the edge of your chair with your hands gripping the edge of the seat, and your fingers pointing forward. Lift your hips off the chair and lower your body down towards the ground, then push back up to the starting position.
- Arm Circles: Stand up and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. This exercise can help to improve flexibility in your shoulders and arms.
- Desk Rows: Sit on the edge of your chair with your feet flat on the floor. Hold onto the edge of your desk and lean back, keeping your back straight. Pull yourself back towards the desk, squeezing your shoulder blades together as you do so.
Lower Body Office Exercises
- Leg Raises: Sit up straight in your chair and extend one leg out in front of you, keeping it straight. Lift your leg up as high as you can, hold for a few seconds, and then lower it back down. Repeat with the other leg.
- Chair Squats: Stand in front of your chair and lower your body down towards the seat as if you were going to sit down. Pause when your thighs are parallel to the ground, and then stand back up to the starting position.
- Ankle Rotations: Sit up straight in your chair and lift one foot off the floor. Rotate your ankle in a circular motion, first in one direction and then in the other. Repeat with the other foot.
- Calf Raises: Stand up behind your chair and hold onto the backrest for support. Lift up onto the balls of your feet and then slowly lower back down.
- Glute Squeeze: Sit up straight in your chair and squeeze your buttock muscles together tightly. Hold for a few seconds, and then release.
- Seated Leg Lifts: Sit up straight in your chair and lift both legs off the ground, keeping them straight. Hold for a few seconds, and then lower them back down. Repeat for 10-15 repetitions.
- Seated Russian Twists: Sit up straight in your chair and hold a small ball or water bottle with both hands. Twist your torso to the right, and then to the left, passing the object from hand to hand. Repeat for 10-15 repetitions.
- Seated Knee Tucks: Sit up straight in your chair and bring your knees up towards your chest, keeping your feet off the ground. Hold for a few seconds, and then lower your feet back down. Repeat for 10-15 repetitions.
- Seated Oblique Crunches: Sit up straight in your chair and place your hands behind your head. Twist your torso to the right, bringing your right elbow towards your right knee. Repeat on the other side. Repeat for 10-15 repetitions.
- Seated Plank: Sit up straight in your chair and place your hands on the edge of your seat. Walk your feet back until your body is in a straight line from your head to your heels. Hold for 30-60 seconds.
Tips To Incorporate Office Exercises At Your Workplace
Here are some tips to help you incorporate desk exercises into your daily routine:
- Set Reminders – Use your phone or computer to set reminders throughout the day to stand up, stretch, or do a quick exercise. This will help you to break up your workday and ensure that you’re moving your body regularly.
- Schedule Breaks – Schedule breaks throughout the day to do a quick workout or stretching routine. Even a few minutes of activity can help to improve your mood, energy levels, and overall health.
- Keep Equipment on Hand – Keep a resistance band, small weights, or other exercise equipment at your desk so that you can easily incorporate strength training exercises into your day.
- Find A Buddy – Consider finding a colleague to exercise with during your breaks to keep each other motivated and accountable.
- Use Your Environment – Look for opportunities to use your desk or office environment for exercise.
- Take Walking Breaks – Instead of sitting for long periods of time, take walking breaks throughout the day.
- Make it Fun – Find ways to make it fun by listening to music, doing it with a coworker, or trying new exercises that you enjoy.
In conclusion, incorporating desk exercises into your daily work routine is a simple yet effective way to improve your overall health, reduce stress, and boost productivity. By incorporating desk exercises into the daily work routine, you can further support their physical and mental health. Not only do these exercises promote better overall health, but they also help reduce stress, improve circulation, increase productivity, and boost mood. By making this simple yet impactful change, your employees will feel more energized, focused, and supported in their workplace. So why not give it a try?
Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAP, Employee Diabetes Reversal, Corporate MSK, Employee Fitness, Corporate Yoga, and Employee meditation.
By making this simple yet impactful change, your employees will feel more energized, focused, and supported in their workplace.