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  • Writer's pictureAhsan Ali

"Deskercise: Simple Exercises for a Healthier Workday"

Updated: Jan 3

Introduction


In the midst of hectic workdays spent at a desk, finding time for physical activity can seem challenging. But fear not—deskercise, a blend of desk and exercise, offers a solution. These simple exercises can be seamlessly integrated into your work routine, promoting movement, relieving stress, and contributing to a healthier and more energized you.


Seated Leg Lifts: Energize Your Legs While Seated

While sitting, straighten one or both legs and hold in place for a few seconds. Lower the leg(s) back to the ground without letting your feet touch the floor. Repeat with the other leg. This exercise engages your leg muscles and promotes circulation.

Chair Squats: Strengthen Your Lower Body

Stand up from your chair, lower your body back down, and hover over the seat before sitting back down. This mimics a squatting motion and helps strengthen your legs and core. Aim for 10 to 15 repetitions.

Desk Push-Ups: Boost Upper Body Strength

Place your hands on the edge of your desk, shoulder-width apart. Step back until your body is at a slight angle. Lower your chest toward the desk and push back up. Desk push-ups engage your chest, arms, and shoulders.

Seated Torso Twist: Relieve Tension in Your Spine

While seated, twist your torso to one side, holding the back of your chair for support. Hold the twist for 15-30 seconds and repeat on the other side. This exercise helps alleviate tension in the spine and improves flexibility.

Wrist and Finger Stretches: Relieve Typing Tension

Extend your arm, palm up, and gently press down on your fingers with your other hand. Hold for a few seconds and switch to the other hand. This stretch helps counteract the strain from typing and using a mouse.

Calf Raises: Boost Circulation and Strength

While standing, lift your heels off the ground, rising onto your toes. Hold for a moment and then lower your heels back down. Calf raises can be done discreetly and help improve circulation in your lower legs.

Neck Stretches: Release Tension from Desk Posture

Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds and switch to the other side. This stretch helps release tension from prolonged desk posture.

Desk Dips: Strengthen Your Triceps

Facing away from your desk, place your hands on the edge, fingers pointing forward. Lower your body, bending your elbows, and then push back up. Desk dips engage your triceps and can be an effective upper body exercise.

Ankle Alphabet: Boost Ankle Mobility

While seated, lift one foot off the ground and trace the alphabet with your toes. Switch to the other foot. Ankle alphabets improve ankle mobility and help prevent stiffness.

Deep Breathing: Relieve Stress and Recharge

Take a break from your screen and practice deep breathing. Inhale slowly, expanding your chest and belly, and then exhale fully. Deep breathing can help relieve stress, improve focus, and recharge your energy.

Conclusion: Revitalize Your Workday with Deskercise


Incorporating deskercise into your work routine doesn't require a complete overhaul. These simple exercises can seamlessly fit into your day, providing both physical and mental benefits. Remember, a healthier workday is just a few deskercises away. So, stretch, move, and invigorate your body, one deskercise at a time. Your well-being will thank you! #Deskercise #HealthyWorkday

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