pain management

Deskercise: 7 Ways To Stay Active In The Office

Categories: Exercises

Our bodies aren’t designed to carry out many of the daily activities that are necessary to our lives. People who work in careers like construction, waiting tables, or any other kind of manual labor, are likely to develop orthopedic problems. This is even true for those of us who work at offices, just sitting at desks all day. We office employees can take some corrective measures to ensure our physical health while typing away at our computers. Here are 7 simple “deskercises” that will keep you feeling your best at your desk!


1. Seated Leg Lifts

While seated at your desk, straighten one leg out in front of you and hold it in place for 5 or more seconds. Lower the leg back down without touching your foot to the floor and repeat, alternating legs for 15 reps.

2. The Deadline Crunch

Sit with your back straight and lift your knees above your chair. Hold this position for as long as you can. Your tummy will let you know when to stop.

3. Desk Pushups

Place your hands on the edge of desk, shoulder width apart, legs out behind you. Push off with as much force as you can. Repeat for 20 reps, and really feel your upper arms burn!

4. The Office Genie

Sit with your legs criss-crossed on the chair. With your hands on the armrests, push yourself upwards, raising your body slowly off the seat. Remain “floating” for 10-20 seconds, release back down, rest and repeat.

5. Seated Spine Stretch

A stiff back is a common malady of office work. Sit up in your chair and turn your whole body to your left. Grab the back of the chair with your left hand. Hold this position for 10-15 seconds and repeat in the opposite direction. You’ll feel your spine align in no time.

Workouts at Work

6. Seat Squeezes:

This is a good one that you can do anytime, without anyone noticing. Simply squeeze the buttocks for 10 seconds. Release and repeat until your glutes get tired, or you just can’t take it anymore.

7. Give Yourself A Raise

You’ve been waiting for the boss to give you one, so why not take matters into your own hands, or actually, toes? Stand up on your tip toes and lift in sets of 30 reps. You can even raise and hold yourself up for 30 seconds.

These “deskercises” are sure to keep you feeling fit and active even while in your office all day. These are pretty easy, so try to do them all in a day. The best part is, your co-worker in the next cubicle won’t even know you’re getting a workout in! Feel free to call Central Orthopedic for some more suggestions!