Anyone who has a desk job knows how important it is to get up and stretch their legs regularly. Research has shown time and time again that sitting for long periods of time can increase the risk of obesity, poor posture, back pain, leg cramps, and tense muscles. It can also lead to more serious ailments such as heart disease, diabetes, and even death. The good news is that there are exercises you can do at your desk job to help decrease your chances of running into one of these problems.Even before you exercise, you should make sure that you’re sitting at your desk the right way. To reduce the strain on your arm, back, legs, and muscles, your chair should be at the correct height and you should assume a standard sitting position without slouching. Keeping your feet flat on the floor and your spine flat against the back of the chair will help reduce poor posture.
Exercising at a desk job is not a difficult task. Below are a few exercises to name a few that you can do doing down time, on a break, during lunch, or before and after work:
1. Toe raises: This is perhaps the simplest exercise you can do at your desk job, and one that you may possibly even be able to do while working. First, lift your toes while keeping your heels on the ground. This will stretch the muscles on the top of your feet and help increase blood flow throughout your body.
2. Calf raises: This requires you to stand up, but you can easily do it at your desk or another piece of furniture in your office. Simply stand in front of your desk so that you can use it for support and raise your heels off the floor before slowly lowering them.
3. Thigh and hip flexes: While sitting at your desk, lift your foot a couple of inches off the floor, keeping your knee bent at a 90-degree angle. Hold this position as long as it is comfortable.
4. Leg extensions: While sitting at your desk, extend your leg so that it is level with your hip. Hold this position as long as it’s comfortable. This will stretch the muscles in your thighs and under your legs.
5. Shadow boxing: Take a couple of punches at the air.
6. Arm pumps: Pump one or both arms over your head for as long as you can.
7. Shoulder raises: Put your shoulders to your ears, hold them there, and then relax them.
8. Back twists: Sitting straight in your chair, place your arm behind your hip, twist, and hold.
9. Pretend jump rope: Hop on one or both feet.
10. Chair squats: Lift your body off of your chair, hold, and relax.
Everyone knows that exercise is important, and that if you have a sedentary job and lifestyle, the chances of having a heart attack are greatly increased. By doing these simple exercises at work, you’re not only increasing blood circulation, but preventing heart disease.