The modern world has changed since “work” meant manual labour with real blood sweat and tears. When you’re working that 9-5 life, it’s easy to forget that whilst you’re buried away at our desk in emails, that inactivity can be a silent killer. Here are some simple exercises you can do throughout the day at work to help fight inactivity.

  1. The Stairs
    The easiest ways to boost activity is to the ditch the elevator and take the stairs. Alternate your pace and take two steps at a time every other flight for a real leg burn and elevate your heart rate.
  2. Foot Drill
    Whilst seated at your desk, why not try tapping your feet for 30 seconds at a time – or as long as you can
  3. Chair Dip
    While seated, place your hands on the armrest of your chair and move your bottom to the front of your chair. Slowly begin to straighten your arms and lift your body off the chair, then hold for 10 seconds. Repeat this process three or more times.
  4. Leg lifts
    Tone your legs without even having to leave your desk. Make sure you’re seated on the edge of your chair with your arms at your sides. Then, extend one leg out straight and point your foot until it is parallel with your hips and then hold for 10 seconds or more each leg.
  5. Wrist exercises
    We spend most our working lives tapping away at a keyboard to meet deadlines but let’s not forget about our hand and wrists. You can exercise these muscles by shaking them out, making a tight fist with your hands holding it for a second and then spread your fingers as far as you can and then repeat.
  6. Shoulder Shrugs
    If you know you’re going to be sat down for a long time why not try doing some shoulder shrugs. When you’re sat up straight in your chair, pull in your abs muscles in tight and turn your palms upwards. You should be able to feel your shoulders roll backwards.
  7. Spinal Stretch
    Sit straight in your chair, keep your feet together, and stretch your arms to the ceiling. Then put your left hand on the desk, hold the back of your chair with your right hand and twist to the right. Hold for 10 seconds, and then repeat with the other side.
  8. Neck stretch
    Touch your ear to one shoulder and hold for 5 seconds and then repeat on the other side. Then, bend your next forward and touch your chin to your chest. Push your head back and strain your neck forward. Alternate sides, front and back and repeat 2-3 times a day.
  9. Bottom Squeeze
    Help tone your backside whilst sitting at your desk. Squeeze your bottom while sitting and hold for about 10 seconds, repeat until bum feels stretched.
  10. Take a break
    This may not be something you do at your desks, but it’s always good just to take a few minutes away from your desk just to get a breath of fresh air or refresh your mind by walking around the office.