Desk Workouts That Work!

Author: Shannon Miller

The American lifestyle is becoming more sedentary:

Which is adding to the increasing rates of obesity across the country.  For a good portion of Americans who work desk jobs particularly, it can be difficult to find the time to exercise enough each week.

The CDC recommends a minimum of 150 of moderate exercise per week and at least 2 days of muscle-strengthening activity that work all major muscle groups. That seems like a lot and particularly if you find yourself with “no time” to workout, adding that much activity into your schedule can feel like a daunting task.  But don’t worry, it can be done 10 minutes at a time!

Below are a few easy exercises that can be done at your desk or in your office or cubicle that can help you get that exercise in each day.

Also, using a few simple tools like resistance bands, hand weights, and the SML Personal Fitness Mat can help with some of the exercises and serve as a reminder to get that workout in each day when you see them in your office.

Run In Place

This is a great warm up for a short exercise routine and a great way to give you a burst of energy when you have been sitting for a few hours. Start off with one minute before beginning your exercises to loosen up and try for 5-10 minutes a few times a day for some cardio.

Tricep Desk Dips

Sit on the edge of your desk with your hands next to your hips on the desk and feet shoulder width apart. Slide your butt off your desk and lower yourself, bending your knees, until your arms are at approximately a 90 degree angle. You can also do this on your chair, if you have a stable chair. Do 3 sets of 20 reps.

Sitting Spinal Stretch

Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds. Repeat for 3 sets.

Hamstring Stretch

Place one foot on your desk with your other foot on the floor. Sit up straight, flex your foot, and stretch your arms straight out towards your foot. Hold for 10 seconds. Do the same with the opposite foot. Repeat for 3 sets.

Desk Pushups

With your hands on the edge of your desk and your feet together, keep your body in a straight line and lower your chest to your desk then push up. Do this 10 times and repeat for 3 sets.

Shoulder Shrug

Sit up straight, raise your shoulders to your ears, hold for 5 seconds and release.  Do this 10 times. Repeat for 3 sets.

Prayer Position

To stretch out your chest and shoulders, place your palms together in front of the sternum, sit up straight and push your palms together until you feel your muscles contract. Hold for 20 seconds and release. Repeat 3 times.

For more exercises you can do on your own, check out our whole line of SML To Go Books and create your own workout routine.

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