You’ve probably heard that sitting at your desk all day is not good for your health. But standing all day may be no better. So, how do you avoid becoming a desk potato when you’ve got a job that ties you to your chair? Well, it may come as no surprise that research says you should move throughout the day. That may sound like it’s easier said than done, but have no fear—Time suggested ten exercises that you can do from the comfort of your office:
- Desk push-ups. Put both hands on your desk and walk your feet back until they are at a 45° angle. Do a dozen push-ups to help strengthen your arms.
- Book presses. Hold a heavy book behind your head, extend your arms up, and drop them back down behind your head. Repeat for a terrific triceps workout.
- Shoulder blade squeezes. Squeeze your shoulder blades together, hold for ten seconds, then release. Repeat to improve hunched posture.
- Office yoga. Bring your mat to work and do a little downward dog to destress in the afternoon.
- Chair squats. Stand six inches in front of your chair, then lower down until you hit the chair. Stand up and repeat to tone your derriere.
- Desk dips. Facing away from your desk, place your hands shoulder-width apart on your desk with your legs extended out at an angle to the floor. Dip down while bending your arms, and then rise back up, straightening your arms almost all the way (to keep tension off your elbow joints). Repeat to strengthen your triceps.
- Wall sits. Squat against a wall at a 90° angle. Stand back up and repeat to tone your quads.
- Calf lifts. Stand with your feet together, rise onto the balls of your feet and hold for ten seconds. Release and repeat to help strengthen your calf muscles.
- Leg raises. Remain seated for this one, then straighten your leg and hold for ten seconds. Drop your leg back down, almost to the floor, and hold again. Do a set on each side to tighten your abdominal muscles.
- Call pacing. Get a headset so you can walk around when you’re on a call. That’ll keep you moving!
Just be sure to go at your own pace, with proper form, and be mindful of any restrictions or injuries. If an exercise is producing discomfort, don't do it!