8 Easy & Desk Friendly Office Exercises

Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year. Too much sitting can be blamed for health ailments such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions.

So, simply move your body a little more during the workday to get rid of the chances of having such diseases. To help you get started, we have list out 8 easy and desk-friendly exercises that’ll offset the effects of sitting all day.

The more you move, the better you’ll feel .

1. Shoulder Stretch

Clasp hands together above the head with palms facing up toward ceiling. Push your arms up, stretching upward.

Hold for 2 to 3 deep breaths.

2. Arm Circles

This move gives new meaning to the term “circle back.” Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Move your arms in a small backward circle.

Do 20 times in this direction, switch directions, and repeat.

3. Neck Rolls

Relax and lean your head forward. Slowly roll head in a circle one side for 10 seconds. Repeat on other side.

Do this three times in each direction.

4. Wall Push-Ups

Here’s a modified version of the desk version. Stand a few steps from a wall and lean toward it, placing your hands flat and wider than your shoulders. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight (but not locked).

Complete 20 reps.

5. Triceps Dips

To do this move, you’ll need a stationary (not wheeled!) chair. Scoot to the front of the chair, with both hands facing forward. Place palms flat on chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close to the chair as possible. Then straighten your arms to rise back to start.

Complete 20 dips.

6. Wall Sits

Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.

Aim for 15 reps.

7. Hamstring Stretch

Sit in your chair with both feet on the ground, then extend one leg outward. Reach toward your toes.

Hold for 2 to 3 deep breaths. Repeat on the other leg.

8. Oblique Twists

If you have a swivel chair, you’re in luck. Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side.

Go back and forth 15 times.

Follow Us

Contact Us

Agensi Pekerjaan The Recruiter Sdn Bhd
11-2, Plaza Danau 2, Jalan 4/109F,
Taman Danau Desa, Off Jalan Klang Lama,
58100 Kuala Lumpur.
Tel: 03-2858 6017 (general line)
Email: support@therecruiter.com.my
Business Hours: 9am - 6pm (Mon - Fri)