Today, it is very hard to do some physical activities. If you are working in an office setting or at home, it is important to become active. It is good to know that there are easy exercises that you can do while you are sitting. So, it means that you can do it in the comfort of your home or even while working.
Benefits of Desk Workouts
A sedentary lifestyle is bad for health. If you keep on living inactively, then you are at risk of having serious health problems. Hence, it may also affect your work performance and social life. The following are some studies to prove the benefits of daily physical activities.
- A report shows that 60% of employees experience improved work performance and meeting the deadline on time during days they exercised.
- Another one shows that 27% shows improvement in dealing with stress after daily exercises.
- Also, 41% reported increased motivation in work during the days they exercised.
Aside from the benefit to overall health, taking a break and doing some home workouts can give you a clearer and positive mind.
Although physical activities are good for the body, it is important to listen to your body. In case you feel uncomfortable or in any pain, stop immediately. Therefore, ask your doctor first before starting any physical activity. It is especially true if you have other health issues.
1. Check your Posture First
To check your good posture, sit up straight to tone your muscles at the back. You can do a little exercise by pressing knees together for your thighs and buttocks. Also, pull your belly button going to the spine. As much as possible, it is good to try having good posture while doing this easy exercise.
2. Jumping Jack while Sitting
You can do some cardio workout while sitting down. Hence, it is through a different version of jumping jack while sitting. What you need to do is to sit at the edge of the chair. Also, raise both your arms upwards and do an open and close movement together with your legs. Likewise, do it as fast as you can and do several repetitions.
3. Abs Twist
It is an activity that can make your stomach muscle stronger. Hence, doing it will make you look good. Also, it can lessen lower back pain.
4. Leg Extension
This leg workout at home can make your hips and thigh stronger. Therefore, sit on the edge of the chair and place your ark on your side. Extend your right leg straight and flex your feet and your left feet on the floor. Hence, lift your leg higher while sitting straight. Hold the position for 3 seconds and do several repetitions.
It is easy to do a joint-friendly movement. Hence, sit at the edge and place you’re palms at the edge of the chair. After that, press the arms and try to lift your weight using your arms. However, make sure to use a sturdy chair before doing this home workout. Also, holding the position for 3 seconds and doing repetitions is good for the best result. Additionally, it is better to do it at least three times a week.
6. The Water Bottle Workout
This easy leg workout at home can solve your shoulder, back, and neck pain. Hence, sit in the middle of the chair with your back straight. After that, place the water bottle in the middle of your knees. Therefore try to squeeze the bottle 30 times to exercise your thigh muscles.
7. Elbow Curls
If you want to exercise your shoulders and chest, then this activity is for you. Therefore, raise your arms on your side and bend your elbow. After that, place your knuckles on your temple. Finally, move your elbows together and back to the starting position. Also, do it several times every day for the best result.
8. Arm Circling
By raising your arms straight to your side, then press shoulder blades together. Also, make your palms down and so a forward circular movement. Hence, repeat the process and do backward circle movement.
This simple home workout while sitting is a huge help for overall health.