When the day is too busy to pencil in a workout at the Y, that doesn't mean you can't add a little movement to your day. Taking even small breaks and finding stretches to do at your desk can offer a great way to destress, boost your circulation, and reduce the risk of muscle or joint pain from sitting still all day. Looking for a little deskercise to break up your routine when you're stuck at the office all day? Try these five options!
Quick Tips for Office Fitness
Staying active with an office job is a challenge. But you can add more movement to your day by:
- Taking walking breaks when you can, such as standing up to get a fresh drink of water
- Using standing desks, especially if you have a home office
- Taking the stairs if you need to move between different office floors
The Importance of Exercise and Mindfulness for Your General Well-Being
Sitting for eight hours a day can be tough on your joints and muscles. It can hurt your back and even be a potential factor in severe chronic conditions. Taking short movement breaks and getting regular exercise can mitigate these effects, reducing your risks of both musculoskeletal disorders and cardiovascular disease. Plus, movement can even boost your mood, focus, and creativity!
Ways to Exercise in Your Day-to-Day at Work
Pick the exercise that suits your fitness goals, preferences, and workplace environment.
1. Upper Body Strength
- Chair dips: Sit on the very edge of your chair. Place your hands around the side edges of the chair and use your arms and upper body to lower and raise yourself past the edge of the chair.
- Weighted arm raises: Raise your arms laterally or in front of you with light weights, such as a water bottle, your bag, or binders.
2. Lower Body Strength
- Chair squats: Engage your thighs to lower yourself around chair height and back up. You can do this above your chair or in front of it for a deeper squat.
- Box step-ups: Find a staircase and stand at the bottom. Step onto the first stair and back down, switching legs.
3. Core & Stability
- Seated leg lifts: In your chair, raise both legs and hold them, engaging your core.
- Torso twists: Raise your arms and use your core to steadily twist from one side to the other.
4. Cardio & Movement
- Stairs: Take the stairs during walking breaks or to transition between floors.
- Walking calls: If you can, walk while calling clients or during internal video meetings.
5. Workday Stretches for Tension Relief
Stretches are some of the easiest deskercises, especially in a crowded office. Try these stretches to do at your desk, like:
- Extended arm circles at your sides
- Shoulder shrugs
- Wrist stretches, such as gently bending your wrist back and forth
Get Moving Today: Join the Y and Make Every Workday Active
Small bits of movement throughout the day can quickly add up to leave you refreshed throughout the day, grow your step count, and reduce muscle strain and stiffness. Adding more activity can even give you a quick, relaxing breather so you can be less stressed and more focused for the tasks ahead.
For even more wellness benefits, try adding longer periods of activity to your day by joining your local YMCA for fitness classes, group activities, or space for traditional workout sessions and strength training.
Want to add more movement to your weekly routine?
The local Y offers convenient workouts and space to get active before and after work. Sign up today to gain a workplace wellness partner and a community.
