Sitting behind a desk all day at work can be more than just boring -- this sedentary behavior can be very harmful for your health. Moving throughout the day at your desk provides a multitude of benefits, one of them being weight management. Keep reading for the ultimate workout you can do at your desk without distracting those working around you.
Dangers of Sitting Still
How many hours a day are you sitting? Research has proven sitting for an extended period of time can have several negative effects on your health. Here are some of them:
Depending on your job, this amount of sitting in one day may not be able to be helped. So, what can you do about it? Standing all day isn't necessarily the answer either, as this can put strain on other parts of your body. The best solution is to find ways to move throughout the day to get your blood flowing, strengthen the muscles, boost the heart rate and burn calories.
Let's be honest, we have good days and the occasional bad day with our workout routine. Depending on what's going on with our schedules that day/week, sometimes heading to the gym before or after work just doesn't seem feasible. Thankfully, working out at your desk is a convenient way to sneak in a workout either all at once or spread out throughout the day.
These are our favorite moves to go at your desk -- try this routine during your lunch break to re-energize yourself for the rest of the day or repeat it throughout the day as a circuit:
- 15 standard squats
- 15 calf raises sitting in your chair
- 15 leg raises sitting in your chair
- 15 Bulgarian squats using your chair (each leg)
- 15 Russian sitting twists in your chair
- 15 tricep dips on your chair or desk
- 1 minute bicep curls with water bottles
- 1 minute overhead shoulder presses with water bottles
- 15 leg lifts, knees to chest, sitting in your chair
- 15 pushups on the edge of your desk or the wall
- 30 second wall sit
What About Cardio?
While the moves above will get your heart pumping, adding in cardio throughout the day is essential. Be sure to get up every hour and walk for a few minutes around the office. Also, look for more ways to challenge yourself like always taking the stairs or parking at the very back of the parking lot. If you use public transportation, why not get off the bus or train a stop or two early and walk the rest of the way. While these little changes shouldn't replace some regular, intense cardio sessions in your weekly routine, those steps can really add up.
Give this workout a try to boost your energy
and hey, if your coworkers stare, invite them to join in!