Deskercise - Stay Active at Work with Simple Desk Exercises
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Disclaimer: I am not a fitness expert. The information in this article is for general informational purposes only and should not be taken as professional advice. Always consult a healthcare professional before starting any new exercise routine.
Sitting at a desk for long hours can take a toll on your physical and mental health. Incorporating some easy exercises into your workday can help improve your overall well-being. Here are some simple "deskercises" to stay active at your desk:
Seated Leg Lifts Seated leg lifts help strengthen your core and leg muscles. While sitting in your chair, straighten one leg and lift it off the ground. Hold for 5-10 seconds, then lower it back down. Repeat with the other leg. Aim for 10-15 repetitions on each leg.
Chair Yoga Chair yoga is a gentle form of yoga that can be done while sitting in your chair. Some simple chair yoga poses include:
- Seated forward bend
- Seated twist
- Seated cat-cow stretch
Desk Push-ups Desk push-ups are a great way to build upper body strength without leaving your workspace. Stand a few feet away from your desk and place your hands on the edge of the desk, shoulder-width apart. Lower your chest towards the desk and push back up. Aim for 10-15 repetitions
Neck and Shoulder Stretches Long hours at a computer can cause neck and shoulder tension. Take breaks to stretch your neck and shoulders by: Gently tilting your head to one side and holding for 15-30 seconds Rolling your shoulders forward and backward Stretching your arms overhead
Mindful Breathing Taking a few minutes to practice mindful breathing can help reduce stress and improve focus. Sit comfortably in your chair and take slow, deep breaths, focusing on the sensation of your breath entering and leaving your body.
Remember to always listen to your body and take breaks when needed. Incorporating these simple exercises into your workday can help improve your overall health and well-being.
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References
Harvard Health Publishing. (2018, July). 4 ways to turn good posture into less back pain. Retrieved from https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
American Psychological Association. (n.d.). Meditation: A simple, fast way to reduce stress. Retrieved from https://www.apa.org/topics/mindfulness/meditation