If you’re someone who spends long hours at a desk, you’re not alone. Sitting all day can leave you feeling stiff, sluggish, and in need of a good stretch. However, the good news is that you don’t need a full gym setup or hours of free time to combat the effects of a desk job. In fact, at Fitness n Motion Health Centre (FNM), we believe in keeping it simple, inclusive, and fun for everyone—no matter your fitness level. So, here are ten easy exercises to help you stay active and energised during your workday, all with simple exercises that fit seamlessly into your routine.
1. Stretching and Mobility Exercises at Your Desk
Staying limber is key to avoiding stiffness and discomfort during those long hours in your chair. Try these simple stretches as part of staying active at work:
The Seated Side Stretch
- Sit tall in your chair, feet flat on the floor.
- Raise your right arm overhead and gently lean to the left, keeping your hips square.
- Hold for 10–15 seconds, switch sides, and repeat.
The Neck Roll
- Relax your shoulders and slowly roll your neck clockwise in a circular motion.
- Do this for 10 seconds, then reverse the direction.
- This helps release tension in your neck and shoulders and keeps you active at work.
Wrist and Forearm Stretch
- Extend your arm in front of you, palm facing down.
- Use your other hand to gently pull your fingers back towards you.
- Hold for 15 seconds, then switch hands.
These quick stretches improve mobility and help you feel refreshed, even on your busiest days. Keep up with these simple exercises to stay active.
2. Quick Desk-Friendly Workouts
Don’t let sitting stop you from sneaking in a bit of exercise. Here are some subtle yet effective moves to help you stay active:
Seated Leg Raises
- Sit straight in your chair and lift one leg until it’s parallel to the floor.
- Hold for 5 seconds, then lower slowly.
- Repeat 10 times for each leg.
Chair Squats
- Stand in front of your chair with your feet shoulder-width apart.
- Lower your body as if you’re about to sit down, but stop just before you reach the chair.
- Return to standing and repeat 10–15 times.
Desk Push-Ups
- First, place your hands on the edge of your desk, step back to form a straight line with your body, and do push-ups.
- Aim for 10–12 reps. In addition, these desk-friendly workouts ensure you stay active at work..
Not only are these exercises low-impact, but they’re also office-friendly and great for getting your blood flowing without drawing too much attention. So, you can stay active while staying productive!
3. Tips for Improving Posture and Reducing Back Pain
First and foremost, maintaining good posture can make a world of difference for your back, neck, and shoulders. With that in mind, here’s how to sit like a pro:
- Sit with your feet flat on the ground, knees at a 90-degree angle.
- Keep your back straight and supported by your chair—no slouching!
- Adjust your monitor height so the top of the screen is at eye level to avoid craning your neck.
- Use a lumbar cushion or rolled-up towel to support your lower back.
Incorporate these habits into your daily routine, and your back will thank you. For an extra boost, try this stretch:
Cat-Cow Stretch (Chair Version)
- Sit on the edge of your chair, place your hands on your thighs, and alternate between arching and rounding your back.
- Breathe deeply and repeat 8–10 times. This helps you stay active at work by including simple exercises during your stretches.
4. How to Stay Active During Breaks
Breaks aren’t just for coffee—use them as a chance to move your body. Even small bursts of activity can have big benefits!
Take a Walk
- For example, walk around your office, up and down the stairs, or even to the furthest bathroom in the building.
- A 5–10 minute walk can rejuvenate your energy and clear your mind. Staying active at work with these simple exercises can make a huge difference.
Stretch it Out
- Dedicate 2–3 minutes to stretching during every break. Your muscles will feel less tense, and you’ll feel more relaxed.
Set a Timer
- Use a timer or app to remind yourself to stand and stretch every 30 minutes.
- If you’re prone to losing track of time, this trick can make a huge difference. These simple exercises help you stay active.
Remember, movement doesn’t have to be intense to be effective. Every little bit counts!
Join the FNM Community to Stay Active and Healthy
At Fitness n Motion Health Centre, we’re more than just a gym—we’re a supportive, family-run community here to help you feel your best. Whether you’re at work, home, or visiting us at the gym, staying active is always within reach. For instance, try these simple exercises to stay active at work.
Furthermore, don’t let a desk job keep you from moving. By incorporating these simple exercises into your routine, you’ll feel stronger, healthier, and more energised throughout the day. Moreover, if you’re ready to take your fitness journey further, come visit us at FNM. We’d love to help you stay in motion!
Remember, start small, stay consistent, and every step counts toward a healthier you. So, give these exercises a try—you’ve got this!
Click here to read more about Revitalize your life: workout routines for hectic schedules
