Long hours at a desk may lead to muscle stiffness, poor posture and reduced blood circulation. Sitting for too long can also increase the risk of health issues like back pain, obesity and heart disease. Regular movement is essential to keep the body active and prevent discomfort.
Desk exercises are a great way to stretch muscles, improve flexibility and maintain energy levels while working. Read on to discover some office exercises you can do without leaving your desk.
List of desk exercises to do in office while working
These quick and effective desk exercises at work help reduce tension, improve focus and support overall well-being.
- Seated leg lifts: Sit straight and lift one leg parallel to the floor. Hold for a few seconds, then switch legs. This strengthens leg muscles and improves circulation.
- Shoulder rolls: Roll your shoulders in smooth circles, alternating between forward and backward. This exercise helps relieve tension and prevent stiffness in the upper body.
- Wrist flexes: Stretch your wrists by bending them upwards and downwards. This prevents stiffness from constant typing.
- Seated torso twists: Sit upright and twist your torso to one side, holding the armrest for support. Repeat on the other side to improve spine flexibility.
- Ankle rotations: Lift one foot and rotate your ankle in circular motions. Switch feet to improve ankle mobility and reduce stiffness.
- Seated marching: Lift your knees alternately as if you are marching while seated. This improves blood flow and keeps the leg muscles active.
- Glute squeezes: While sitting, tighten your glutes, hold for a few seconds and release. This strengthens the glute muscles.
- Eye exercises: Follow the 20-20-20 rule to ease eye strain and stay focused—every 20 minutes, rest your eyes by looking at something 20 feet away for 20 seconds.
Conclusion
Office jobs often lead to a sedentary lifestyle, increasing the risk of various health issues. Incorporating regular office chair exercises helps keep muscles engaged, improves posture and reduces stress. However, maintaining long-term health requires a balanced approach, including a nutritious diet, regular full-body exercise and mental wellness practices. Routine health check-ups and preventive care are also essential for overall wellbeing.
Appropriate medical insurance ensures financial support for check-ups and unexpected medical expenses. Additionally, senior citizen health insurance can provide coverage for your parents, ensuring financial protection and peace of mind.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.