How To Deskercise: Innovative Ways To Stay Active In Sedentary Jobs

Sitting for long periods is becoming increasingly common in today's work environments. However, a sedentary lifestyle can lead to numerous health issues like obesity, heart disease, and back pain. Fortunately, there are creative ways to incorporate physical activity right at your desk - a practice known as "deskercising." Here are some innovative deskercise ideas to help you stay active and healthy despite having a desk job.

Under-the-Desk Exercise Equipment

Invest in compact exercise equipment designed to fit discreetly under your desk. Popular options include:

• Pedal exercisers: These low-profile pedal machines allow you to get a low-impact cardio workout while you type away.
• Elliptical machines: More compact elliptical trainers provide a full-body workout without leaving your desk.
• Stepping machines: Step side-to-side or up-and-down on these small stepper platforms for a leg workout.

The key is to find equipment that fits your available space and doesn't disrupt your workflow. Aim for short 5-10 minute sessions a few times per day.

Desk Workout Circuits

No equipment? No problem! You can get an effective full-body workout using just your desk, chair, and bodyweight. Try a circuit routine with exercises like:

• Desk push-ups: Stand facing your desk, place hands shoulder-width apart on the desk edge, and do push-ups.
• Chair dips: Sitting upright, place hands on the chair seat and slide off, using your arms to lower and raise your body.
• Wall sits: Lean back against a wall with thighs parallel to the floor, knees at 90 degrees.
• Calf raises: Stand tall and raise up onto your toes, squeezing your calves at the top.

Aim for 10-15 reps of each exercise, 2-3 rounds, a few times per day.

Stretching and Posture Breaks

Frequent stretching is crucial to counteract the muscle tightness and poor posture that comes with sitting. Every 30-60 minutes:

• Stand up and do some shoulder rolls, arm circles, and trunk rotations.
• Take a short walk around the office or do some high knees or butt kicks in place.
• Set a posture reminder and reset your spine into better alignment.

You can also invest in posture-supporting equipment like a standing desk or exercise ball chair.

Step Challenges

Using a step-tracking app or wearable device, challenge yourself and coworkers to daily or weekly step goals. You'd be surprised how quickly steps add up when you:

• Take the stairs instead of the elevator.
• Go for short walks during breaks or between meetings.
• Walk over to colleagues' desks instead of emailing.
• Do laps around your office area periodically.

Turning it into a friendly competition adds accountability and motivation to move more.The bottom line is that deskercising allows you to easily incorporate more movement into your day without disrupting your work. With a bit of creativity, you can counteract the negative effects of excessive sitting and improve your overall health and productivity. Start slowly by picking 1-2 deskercise strategies and build up a routine that works for you.

References:

1. https://www.healthline.com/health/deskercise
2. https://www.verywellfit.com/desk-exercises-to-do-at-work-1231117
3. https://www.webmd.com/fitness-exercise/features/office-exercises
4. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394
5. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394#step-challenges