- Chair Exercises:
- Seated Leg Extensions: Sit tall in your chair and extend one leg out straight in front of you. Hold for a few seconds and then switch to the other leg. Repeat for 10-15 reps on each leg.
- Seated Marching: Sit tall with your feet flat on the floor. Lift one knee up towards your chest and then lower it back down. Repeat with the other leg. Continue alternating legs for 10-15 reps on each side.
- Seated Calf Raises: Sit tall with your feet flat on the floor. Raise your heels off the ground, lifting your body weight onto the balls of your feet. Lower your heels back down. Repeat for 10-15 reps.
2. Desk Stretches:
- Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds on each side.
- Shoulder Stretch: Reach one arm across your chest and use the opposite hand to gently pull the arm closer to your body. Hold for 15-30 seconds on each side.
- Seated Forward Fold: Sit tall in your chair and slowly hinge forward from your hips, reaching your hands towards your feet or the floor. Hold for 15-30 seconds.
3. Office Walks:
- Take short breaks throughout the day to go for a brisk walk around the office or outside if possible. Walking can help increase your heart rate, boost circulation, and provide a mental break from your desk.
4. Staircase Workouts:
- If your office has a staircase, use it to get some extra exercise.
- Take the stairs instead of the elevator whenever possible.
- Incorporate stair exercises like stair lunges, stair step-ups, or stair calf raises during your breaks.
5. Desk Chair Exercises:
- Desk Chair Tricep Dips: Sit on the edge of your chair, place your hands on the seat next to your hips, and lower your body by bending your elbows. Push back up to the starting position. Repeat for 10-15 reps.
- Desk Chair Squats: Stand in front of your chair, lower your body into a squat position by bending your knees, and tap your glutes lightly on the edge of the chair. Stand back up. Repeat for 10-15 reps.
