Healthy Living Behind Your Desk – Exercises for the Office Worker

01 (109) by Victor1558, on FlickrThe Desk Jockey habits of office life are seemingly unavoidable. With most of us working 8-9 hours a day, sitting at a desk in front of a computer or paperwork, we’re forced into long period of stillness. These habits can negatively affect our body’s health, as we absent-mindedly snack while we work or fail to move around.

This lack of activity can take its toll on our backs, wrists, eyes and general health. And while it can certainly be a blessing to have a job to go to everyday, it’s a blessing in disguise when it comes to your health. We humans are not meant to remain immobile for such long periods of time. Our bodies are machines with moving parts that require maintenance and movement.

Keep yours a finely-tuned and well-oiled machine with some of the following exercises for office workers that we’ve listed below.

Gluteal Squeeze

Simple is good when it comes to exercise in the office, and it’s with a very simple office exercise tip that we begin. To complete a Gluteal Squeeze, do the following:

  • Contract your butt muscles
  • Relax
  • Contract
  • Relax

By repeating this action throughout the day, you actively help to keep your gluteal muscle which are responsible for sitting and standing – and moving in-between the two. It’s also a good way to handle other parts of your body – by contracting and releasing different parts of your body actively, you consciously remind yourself to relax, no matter how stressful the work day may become.

Leg Toners

While you may appear to be working intently on the report in front of you, you’ll also be able to strengthen your abs and relieve your tired leg muscles below your desk. Starting with your feet flatly on the floor while sitting tall at your desk, do the following:

  • Hold your abdominal muscles tight
  • Extend one leg until it’s level with your hip
  • Hold for ten seconds
  • Slowly lower
  • Repeat 15 times
  • Change legs

Lower Back Deskercise

Alleviate a common problem for office workers with a simple exercise aimed at stretching out your lower back.

  • Place your hands, palms down, on your lower back
  • Point fingers down and lean back
  • Push your breastbone up towards the sky, keeping your elbows pointing straight back
  • Hold for 15 seconds
  • Relax
  • Repeat twice more

This stretch will help to relieve the tension that builds up in your lower back due to the amount of time we all spend slouching at our desks.

Shoulder Stretch/Roll

This office exercise is intended to help you out when the folders of reports and hundreds of copy papers get a little heavy. It’s also good for relieving shoulders that have taken some abuse as a result of a bad sitting posture.

  • Stretch your right arm in front of you and across your chest
  • Bring your left arm under and in front of your right arm
  • Gently hug your right arm in towards your chest
  • Repeat with the arms reversed
  • Then slowly roll both shoulders backwards ten times
  • Slowly roll both shoulders forwards ten times

While tips and tricks for exercise in the office are barely the tip of the iceberg, they are the start you need toward developing a healthier lifestyle. Take the stairs to your floor, ride a bike to work, and find every opportunity you can to take the more healthy route. And remember that while exercises in the office may feel a bit strange at first, they’re a worthwhile investment in yourself.

Image Credits:


Rob Laughton

Rob Laughton

Rob Laughton is passionate about working with companies with great product lines that make a positive difference to peoples lives. He has been working with VARIDESK to help launch and market their brand and message online.

One Response to Healthy Living Behind Your Desk – Exercises for the Office Worker

  1. […] ways to sneak in some fitness while you work. We’ve done blog posts before about  yoga poses and desk workouts – check ‘em out and get […]

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