Office work has a lot of advantages. However, sitting for a long time can do harm to your health and body. A review of 47 scientific research projects indicated that people who experience prolonged sitting can suffer from cancer, diabetes, cardiovascular diseases, and obesity.
The good news is that wonder Idea found 6 exercises which you can do at your desk to feel fresh and full of energy.
Benefit: Works the core muscles
How to do it: Sit tall (chest high and shoulders down) on the front half of your chair. Grasp the sides lightly with your hands and lean back slightly as you tighten your abs and bring your right knee up to chest height. Lower it as you raise your left knee on the next rep. Alternate sides. If you get really good at this, try lifting both knees at once, even just a few inches. Do up to 5 reps per leg.
Benefits: Works the triceps, relieves spinal compression
How to do it: Sitting in a chair with your feet firmly planted on the floor, place your hands on the arm rests of the chair and press down, raising your body off the chair. Extend your arms straight and allow your hips and buttocks to lift up off the chair. Keep your head lined up over your pelvis. Allow your spine to “dangle” and unravel straight down, creating space between each vertebrae. Hold this position or push up and down to work the backs of the arms more. Repeat 4 times if holding; work up to 3 sets of 10 reps if lifting and lowering.
Benefits: Strengthens abdominal muscles, improves digestion, and helps to burn fat.
How to do it: Sit down on a chair. Keep your back straight without touching the back of the chair.
Keep your feet on the floor hip-width apart.
Keep your back straight. Lift your right knee, and pull it to your chest. Keep your belly sucked in.
Repeat 20-30 times by alternating your knees.
Benefits: Works shoulders and triceps
How to do it: Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge. Shift your body weight forward and lower down off the chair. Hold your body suspended for 5 counts and then push up back onto the seat. Work up to 3 sets of 10 reps.
Benefits: Works hips and thighs
How to do it: Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle). Lift your leg up as high as you can without rounding your back. Hold for 3 counts then lower. Repeat with the other leg. Work up to 3 sets of 10 reps on each leg.
Benefits: Works the backs of your thighs
How to do it: If you have a chair with wheels, sit and extend both legs forward, toes up and heels on the floor. Keeping the rest of your body still, press your heels into the floor as you bend your knees and try to bring the chair toward your feet. Extend your legs again and repeat. If you’re in a regular chair, place your heels on a towel on a slick floor (or wear socks), and draw the towel toward your chair. Straighten your legs and slide the towel out again to return to the starting position. Do up to 10 reps.