The Situation We Are In
Despite the numerous benefits and conveniences that contemporary technology has brought us, there is one huge drawback: most of us spend the bulk of the year sitting at a computer for eight or even more hours per day, five days per week. After we get home, we often like spending time in front of a TV, our home computer, or smaller screens that we always carry with us. And if online gambling is your hobby, that is most likely your case. Sadly, the one thing that might make us successful, lucrative, and productive can also negatively impact our health, possibly in a long-term way. Weight gain, heart disease, diabetes, high blood pressure, and other chronic illnesses can all be attributed to excessive sitting or a lack of movement. According to one (somewhat unsettling) research, spending the entire day sitting down increases the chance of death by 40%. So for a happy life, one should take care of their health and watch over it, playing, for example, at ElRoyale, responsibly.
Since ancient times, people have understood how vital lifestyle choices and healthy habits are to preserving their health. Today we more than ever realize that encouraging healthy practices lowers the risk of numerous diseases. Given the many obstacles contemporary society faces, making it more difficult for people to adopt these behaviors, individual efforts are irreplaceable to lower the risk through non-drug methods. The American Heart Association has identified seven ideal health metrics as part of its strategic goals for 2020 and beyond: quitting smoking, maintaining a normal body mass index (BMI), engaging in physical activity, having a healthy diet, maintaining normal cholesterol, blood pressure, and maintaining normal glucose levels. Nine risk factors (smoking, lipids, hypertension, diabetes, obesity, diet, alcohol consumption, physical activity, and psychosocial factors) accounted for >90% of the risk for acute myocardial infarction in men, and 94% of the risk in women in the groundbreaking INTERHEART (Effect of Potentially Modifiable Risk Factors Associated With Myocardial Infarction in 52 Countries) study. These discovered parameters are usually adjustable and can be relatively easily changed by an individual. Although changing lifestyle patterns might be particularly difficult, this approach may be the most effective and underappreciated medication. Observational studies imply that engaging in low-risk, health-related habits may help avoid four out of five myocardial infarctions, for example.
What you can do about it
Even while we don’t believe that your job will kill you, it’s a good idea to take some straightforward measures to take care of your health at work or home. Moving your body a little more at your desk is a simple place to start. Try organizing an online fitness class for your company if you work remotely and seek virtual methods to exercise with your colleagues. Our goal here is to help people get moving more while at work. And it doesn’t take much time or energy to take better care of yourself.
Moving your body a bit more during the workday is a simple place to start. We put up this list of 25 simple exercises that you may do at your desk to help you get started and counteract the negative consequences of sitting all day. These workouts will keep you active and full of energy throughout the workday and don’t cost anything. The more you move, the better you’ll feel. So try any or all of the motions below the next time you think your back might be glued to your work chair. They’ll aid in boosting your circulation, avoiding injury and stiffness, and generally feeling better.
Upper Body Desk Exercises
1. Triceps Dips
You’ll need a stationary (without wheels) chair to do this exercise. Push the chair forward and place both hands in the air. Keeping your back as close to the chair as possible, place your hands flat on the seat, bend your elbows straight back, and drop yourself straight down a few inches. After that, extend your arms straight back to the start.
20 dips should be enough.
2. Arm Pulses
These help to expand your shoulders while working your triceps. With your hands facing backward and your arms at your sides, stand up at your desk. Keep the arms as extended and straight as possible as you pulse them backward for 20 seconds.
3. Arm Circles
The phrase “circle back” has a new meaning after this action. Standing with your feet shoulder-width apart and your arms outstretched at shoulder height is a good posture. Make a little backward circle with your arms. 20 times in this direction, then swap and do it again.
4. Desk Push-Ups
Safety is the first priority. First, ensure that the desk can support your body weight. Then, move back a bit so you can spread your hands somewhat wider than shoulder width on your desk. While lowering yourself toward your desk, maintain a firm core. Once your arms are straight but not locked, push yourself back up. Aim for 20 repetitions.
5. Wall Push-Ups
Here is the desk version in a modified form. Place your hands flat and broader than your shoulders on a wall as you lean against it while standing a short distance away. Push back up until your arms are straight, then lower yourself toward the wall while maintaining your abs firm to keep a straight line from your head to your toes (do not lock up). Make 20 repetitions.
The Bonus 7-Minute Workout
With this 7-minute workout, get in shape in no time. 12 bodyweight exercises in this intense workout engage every muscle in your body. It consists of the following:
- Jumping jacks
- Wall sits
- Abdominal crunches
- Step-ups onto chairs
- Tricep dips
- High knees
- Push-ups with rotation
- Side planks
All the exercises should be performed in that order. To complete the workout, execute the exercises above one at a time for 30 seconds, pausing for 10 seconds between each.
Lower Body Desk Exercises
6. Chair Squats
You can try doing these whether you are on a call or in between meetings. All you have to do is get up from your chair, position yourself as if you are just about to sit back down, and then slowly lower yourself back down. Maintain your weight on your heels to exercise your glutes. Then get back on the balls of your feet. Ten times in total.
7. Standing Rear Pulses
This motion will feel familiar if you’ve ever attended a barre class, but your desk is substituting for a barre. Bend one leg behind you while flexing the foot, holding the edge of the desk for support. A few inches above the ground, lift your heel, let go slightly, and push your foot firmly behind you. Continue moving your heel back and bringing it up in alternating motions. Perform 20 to 30 repetitions, then change sides.
8. Pretend Jump Rope
If you want to introduce slight variation to this exercise, jump on both feet simultaneously and alternately. You may increase the intensity by moving your arms as if you were gripping a rope. A couple of minutes should be enough.
9. Calf Raises
Hold on for support when you stand up from your chair. Stand on your toes, and lift your heels off the ground. Lower yourself back to the ground gradually. Do three sets of ten.
10. Wall Sits
Position your hips and knees at the same level; your knees are at 90-degree angles with one another and slide your back down a wall. For 30 to 60 seconds, hold the position, then release. Going for 15 repetitions is optimal.
Gently drop your rear leg’s knee toward the ground ten times with one leg in front of the other. Perform this motion at your workstation, or go all out and leap to the printer and back along the hall. If your coworkers want to join in, don’t be shocked.
Core Desk Exercises
12. Seated Bicycle Crunches
The right type of crunch moment is right now. First, place your feet firmly on the ground when you sit on your chair. Next, place your hands behind your head and lift one leg toward the opposite elbow, bending your body down toward it. After that, you should return to sitting with your back straight. 15 twists completed, then repeat on the opposite side.
13. Oblique Twists
You’re in luck if you have a swivel chair. Make the most of its twist to help with this oblique abs routine. Hold on to the edge of the desk while sitting straight and with your feet resting on the floor. Next, turn the chair side to side by using the core. 15 times back and forth.
14. Lower-Abs Leg Lifts
You may use this incredibly subtle maneuver at any time. Put your feet flat on the floor and sit up straight. Keeping your core firm, raise one leg at a time. Try raising both at once to make it more difficult. Perform 20 repetitions.
Stretches at the Desk
15. Triceps Stretch
Stretch it out now! Raise one arm, bending it so your hand can touch the shoulder blade on the other side. It’s alright if you can’t reach it. Next, pull the elbow toward your head with your other hand. Pause for two to three full breaths. Then, on the opposite side, repeat.
16. Neck Rolls
Lean your head forward and relax your neck. Spend 10 seconds slowly rotating your head in a circle on one side. On the opposite side, repeat. Three times in each direction.
17. Shoulder Stretch
Join your hands over your head, palms facing up toward the ceiling. Stretch your arms upward as you raise them. Pause for two to three full breaths.
18. Shoulder Rolls
Roll both shoulders backward gradually after raising them near the ears. Repeat while moving ahead. Do it three times, both ways.
19. Chest Stretch
Lock your hands behind your lower back. Continue by raising the chin while expanding the chest. Pause for two to three full breaths.
20. Torso Twist
Put one hand on the back of your chair and your feet firmly on the floor. When you exhale, turn your upper body toward the chair’s back arm while using the other hand to provide pressure on your leg for leverage. Repeat on the other side after holding for two to three full breaths.
21. Upper Back Stretch
With your palms facing down, extend your arms straight in front of you. Look down at the ground with your head lowered to align with your arms and round your upper back. Hold for two to three full breaths.
22. Bent-Knee Stretch
Back up in the seat. Hug each knee as you bring it closer to your chest; after holding for two to three full breaths, swap legs. Standing up is another option for doing this.
23. Hamstring Stretch
Place both feet firmly on the floor and raise one leg above your head. Stretch to your toes as if trying to grab them. Hold for two to three full breaths. Continue with the other leg.
24. Eagle Arms
It is a fantastic stretch for your upper back and shoulders. Stretch your arms straight out in front of you while sitting. Sweep the right arm underneath the left arm while it is bent upward. Until you can grasp the outside of the left arm with your right hand or until you can clasp your palms together, wrap your right arm around the left. Pull your hands away from your face and raise your elbows toward the sky. Look left or right. Hold for two to three full breaths. Do the same on the opposite side.
25. Wrists and Fingers Stretch
Most of the time, our work in the office involves little tasks like texting and typing. That is why exercises for the hands and wrists like this are crucial! Put your hands on the desk while still standing, palms facing down and fingertips pointing toward you. Leaning forward will make the stretch stronger. Till you feel the tension releasing, keep holding the stretch.