Workness series 01: Active and Productive: Transform Your Workday with Deskercises

Modern office life often keeps us glued to our desks for hours, contributing to what experts call "sitting disease." This highlights the serious health risks of prolonged inactivity—like poor posture, low energy, and potential long-term health issues. 

The good news?

You don’t have to hit the gym or make drastic changes to start reversing these effects. With simple deskercises, you can take charge of your health, build momentum, and transform your workday into a healthier, more productive experience. 

Even if you don’t “get up, stand up,” you can “sit up, move up,” and make a difference right from your desk!

Transform Your Workspace into a Wellness Zone

Spending all day at the office doesn’t have to mean spending it sedentary!

There are exercises you can do right at your desk to help improve your body’s flexibility and strength. Every hour or so, take a short break from work to exercise. The objective is to stay in shape while carrying on a busy schedule and fulfilling your assignments.

Boost Productivity Through Movement

These quick exercises, ranging from 3 to 5 minutes, can be done throughout your workday. Taking just a few minutes for movement will help you feel better and boost your metabolism, counteracting the effects of prolonged sitting.

Incorporating movement into your routine can increase productivity and help you accomplish more in less time.

Recharge Your Energy with Deskercises

Exercise is cumulative. Just 5 minutes of movement every hour over an 8-hour workday can provide nearly the same benefits as a 40-minute light aerobics session—without ever leaving your desk! These simple exercises target every part of your body, offering a fun and easy way to stay in shape at work.

Remember, these deskercises are not a replacement for more intense workouts like jogging, cycling, or aerobics. However, every little bit of movement helps. As always, check with a healthcare professional before starting any new exercise routine.

Warm-Up Before You Begin

Before jumping into your desk workout, it’s important to warm up your body. This will help prepare your muscles and joints, reduce the risk of injury, and improve your overall performance. Try these simple warm-up exercises to get your body ready:

• Neck Circles

• Neck Side to Side

• Chin to Chest and Chin to Ceiling

• Arm Circles

• Hip Circles

Perform 3 sets of each exercise, holding each movement for 15-30 seconds. This will help loosen up your neck, shoulders, and hips, ensuring you're ready to move safely and effectively during your deskercise routine.

CardiOffice

Boost your energy and heart rate with quick cardio bursts that help you stay active and refreshed throughout the day.

These simple moves are perfect for re-energizing without ever leaving your workspace.

• Stationary Jog: Take a mini break for a stationary jog in place. To increase the intensity, pick up your knees! Jog for 1 minute and repeat 3 times.

• Walk the Office: Use your breaks to walk around the office—visit a different kitchen, take the stairs, or step outside for some fresh air. Every step counts, so find what works for you and aim to move more throughout the day.

• Take the Stairs: Skip the elevator and take the stairs instead. Speed up your pace or take two steps at a time for a leg-burning challenge and an energy boost.

  
  

Lower body Deskercises

Keep your lower body engaged and counteract the effects of sitting for long periods with these discreet yet effective exercises.

They’ll help strengthen and tone your legs, thighs, and glutes without leaving your desk.

• Buttocks Squeeze: Squeeze your glutes, hold for 5-10 seconds, and then release. To intensify, hold until you feel the burn. Repeat for 3 minutes.

• Chair Squat: Stand with your feet slightly apart. Bend your knees as if sitting in a chair, raising your arms straight up in front of you. Hold for 15 seconds, then release. Repeat 12 times.

• Knee Press: Place your hands on the inner sides of your knees. Push your knees inward while resisting with your hands. Squeeze for 60 seconds and repeat 3 times.

  
  

Upper body Deskercises

These quick and easy exercises fit seamlessly into your workday, helping to improve upper body strength and posture while keeping you active at your desk.

• The Namaste: Bring your palms together in front of your chest and press them together with power. Hold for 30 seconds and repeat 6 times.

• Biceps Curl: Use a filled water bottle as a dumbbell. Curl your arm up to your chest for 30 seconds, switch arms, and repeat 3 times.

• Triceps Desk Dips: Place your palms on the edge of your desk behind you, with your feet flat on the floor. Lower your body until your arms form a 90-degree angle, then push back up. Perform for 1 minute and repeat 3 times.

  
  

Core Deskercises

Engage your core and improve your posture with these simple yet effective exercises that help reduce back strain and keep your spine supported throughout the workday.

• The Abs Squeeze: Tighten your abdominal muscles as you exhale, pulling them toward your spine. Hold for 12 seconds and release. Repeat 15 times.

• Desk Chair Swivel: Sit upright with your feet hovering just above the floor. Hold the desk and use your core to swivel the chair from side to side. Repeat for 3 minutes.

• Lower Abs Lift: Grip the armrests of your chair, lift your knees toward your chest, and hold for 5 seconds. Slowly lower your legs. Repeat for 3 minutes.

  
  

Posture & Tension Deskercises

Target your shoulders, back, and neck with these exercises designed to release tension, relieve stress, and improve posture during long hours at your desk.

• Shoulder Shrugs: Lift your shoulders toward your ears, hold for 10 seconds, then release and push them down. Repeat for 3 minutes.

• Neck Resistance: Press your palms into your forehead or the back of your head while resisting with your neck muscles. Hold for 10 seconds and repeat 9 times.

• Shoulder Blade Circles: Rest your fingertips on your shoulders and rotate your arms, drawing circles with your elbows. Complete 15 rotations in each direction. Repeat 6 times.

  
  

Weekly Deskercises Challenge

Choose one exercise from each of the five categories and perform them twice a day. This will add up to approximately 30 minutes of movement each day. To keep things fresh and engaging, switch up your chosen exercises every week.

By the end of the month, you’ll have completed your very own 10-hour deskercises program!

Conclusion

Stay Active, Stay Energized!

Deskercises are a simple and effective way to incorporate movement into your daily routine. By dedicating just a few minutes every hour to these exercises, you’ll feel healthier, more energized, and ready to take on your tasks with renewed focus. Keep in mind that while deskercises are a great addition to your workday, they’re most beneficial when combined with a regular fitness routine outside the office.

Happy deskercising!