Between conference calls and regular coffee breaks, finding the time to workout at work may seem impossible. For those uninitiated to the notion of deskercise, the idea of keeping fit whilst in the office might sound absurd. Well, we are here to tell you that it’s not only possible, but much easier than you might think. It’s simply a case of picking up some good healthy habits and introducing them to your working routine.
If you try all of the deskercise ideas we provide we can’t promise you won’t get some funny looks, but that’s a small price to pay for the health boost you’ll be getting. If you don’t want to draw too much attention to your deskercise though, there are plenty of work workout strategies that can be done secretly.
1. Take the stairs
For our first step on this list of deskercise ideas we’re keeping things simple. It’s also a great example of a way of getting some exercise at work without drawing any attention to yourself. Get into the habit of taking the stairs to and from work every day. While the lift may be tempting, this is a great way of getting a short, sharp burst of physical exercise in before you’ve even reach your desk. If you work on a particularly high floor, try taking the lift halfway up and the stairs the rest of the way.
Attack the stairs with gusto too. Accelerate through stairways and landings, and then take the steps two at a time.
2. Stretch it out
Here’s another one of the deskercise ideas you can employ without turning any heads. Stretching may not particularly feel like exercise, but keeping your muscles stimulated is vital. They won’t make you buff, but regularly breaking out some stretching routines will certainly alleviate some of the adverse effects of life behind a desk.
There are numerous stretches you can do at work, with varying levels of conspicuousness. This means you can just pick what you’re comfortable with. There are stretches for basically every part of your body too, so if you’re feeling aches and pains in certain area then you’ll be able to find a stretch that can help. Take a look at these stretching routines to get you started.
3. Off the wall
There’s more to walls than just keeping floor and ceiling apart. You can actually use a plain old wall to help you get some exercise at work. There are three wall-based routines we regularly use as part our deskercise regime. The first is the wall stretch; simply place your hand against a wall and push, then turn your shoulder away to create some tension. The next step is to try some wall push ups; face the wall, and with your hands shoulder-width apart lean into the wall and the push yourself away again, just as you would with a normal push up. Finally, try the wall sit; with your back pressed against a wall, slide down until your legs are bent at a ninety-degree angle and then hold your squatting pose.
4. Welcome to the chair gym
Much as with walls, your chair can be reimagined as a piece of makeshift gym equipment whilst you’re at work. There are plenty of deskercise ideas that make use of your office chair. Just like with stretches, you can either do all of them, or choose those that are feasible and suit you. Don’t believe us? Check out this full body chair-based exercise routine for inspiration.
5. Get moving
The last of our deskercise ideas is pretty simple: move! Every hour, take a bit of a walk around the office. Try some jogging on the spot. Throw in some star jumps and high knees. Even fidgeting helps. Avoid sitting still for too long by consciously stimulating your body. This will also have the knock-on effect of stimulating your brain and oxygenating your body, increasing your productivity. So, if your boss catches you lunging in the staff room and asks what you’re doing, you can legitimately reply “getting better at my job.”
Introducing these deskercise ideas into your daily life can have a much bigger impact than you might imagine. Studies have indicated that the impact of the daily grind behind a desk and before a screen can be extremely damaging to our health if precautions aren’t taken. These precautions include healthy eating, plenty of fresh air, avoiding eye strain and regular breaks. They also include exercise and movement. Deskercise is no replacement for the gym or any other kind of intense exercise. It is, however, a little, simple something you can do to support your body and help maintain your health.
Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.