Five Ways To Stay Fit and Healthy At Your Desk

Sitting at your desk is hardly the most entertaining way to spend a day, but even worse than that, it’s actually a pretty big health hazard.

Not only can office workers be faced with issues of all manner of joint and spine problems, but the sedentary nature of the job also contributes to expanding waistlines.

In fact, the risks involved are so severe that people with jobs that involve little to no physical activity are twice as likely to die of heart disease as those lucky enough to be kept active by their work.

So what can we do to help ourselves? Well firstly it’s a good idea to use any excuse you can find to get out of your chair. If your work environment is flexible enough to allow you to take regular breaks away from your computer, then do so.

Go outside, wander over to talk to your colleagues, get up to make yourself a drink. The less time spent in your seat, the better.

Of course, you’re still going to have to spend most of your time planted firmly on your backside and diligently working away. For these times, there are a few exercises you can do without having to go anywhere.

Investing just a little time in each of them every day can have a real impact on how you feel and your on-going health. So here they are, five exercises to help cut your risks of a myriad of health issues.

1. Abdominal Twists

Why not make more use of the objects around you? Ensure you are sitting comfortably, with your knees and hips leaning slightly forward.

Get something you can use as a weight (for example a full water bottle), and gently twist to the right, leading with your abs. Twist back to the front, and then repeat moving to the left. Repeat ten times on each side.

2. Improving Your Posture

One of the biggest downfalls of desk work is the impact it has on your posture. Ensuring your computer screen is slightly raised so you are looking up, rather than slouching down, will help, but this exercise is also great.

Place your hands palm down on your lower back, with your fingers pointing down. Push your backbone upwards, and hold for around 15-20 seconds before relaxing. Repeat twice when necessary.

3. Chair Squats

Being sat down all day is no excuse for not working out. If you have a spare few minutes whilst you’re waiting for a file to download, use the time as efficiently as you can.

As you’re sat down, put your arms out in front of you for balance, and slowly lift yourself up until you are hovering just on top of the chair. Hold there for several seconds, stand up and then sit back down before repeating.

4. Wrist Stretches

Typing all day on a computer can be far more strenuous on your wrists than you would think. Don’t neglect them in your new workout regime!

Put one arm out in front of you, with your hands outstretched. Using the other hand, gently pull your fingers back towards you for around 20-30 seconds. Switch arms and do the same, and repeat when necessary throughout the day.

5. Neck Stretches

To stretch out your neck, there are two key exercises which work well. If you use the phone frequently, you may find yourself with more flexibility on one side than the other. Therefore, try and do this exercise on one side more than the other.

Turn your head over your left shoulder to stretch out your muscles. Hold for 15-20 seconds and then repeat on the right shoulder. Then, try tucking your chin down and repeating the same exercise.

Hopefully these simple stretches and exercises will be enough to help you lessen the impact of those long hours spent at your desk!