Deskercise! Smart Office Exercises

Simple Office Exercises for the Desk-Jockeys




For some, starting the morning by sweating it out at your CrossFit box or yoga studio is a common occurrence. For others, mornings are a struggle, and your main focus may be to find the nearest coffee shop for a latte. Even so, finding the time to increase your heart rate and stretch your muscles is important, and with special care, it can be done during office hours without interrupting your workday.

You Don’t Need a Treadmill To Get PhysicalIncorporating fitness into your daily routine doesn’t have to mean changing from your work shoes into a pair of tennis shoes and spending your entire lunch break working out. If you’re lucky enough to work for an employer that offers an onsite gym, then there are probably distinguished hours that can work around your schedule. If not, there are some easy ways to stretch your limbs, strengthen your core and soothe stiff muscles on the job. All you need to get started is a little creativity and you’ll be on your way to creating a “deskercise” routine especially for you.

A good way to start your in-office workout is to make a personalized calendar for the days of the week. So you don’t take the attention away from your job, a weekly calendar will help you feel organized about your workout routine while still allowing you to stay on top of your daily work duties.

A Sample Deskercise Workout Schedule to Try!

  • Monday – Glutes
  • Tuesday – Hips
  • Wednesday – Legs
  • Thursday – Shoulders/Arms
  • Friday – Rest/Meditate

You may be saying, “Ok, but how can I do these at work without flopping around the office like Richard Simmons?” No problem. There are great ways to disguise your workout into your daily work routine. For example, you can increase your heart rate by taking the stairs instead of the elevator before and after your lunch break.

Starting on Monday, try to begin with a routine that focuses on the glutes. When you’re making a trip to the copy machine or coffee pot, incorporate some squats or pliés while you wait. Try to complete a set of 15 and then repeat as often as you return.Tuesday
On Tuesday, focusing on the hips can be done in several different ways depending upon your work environment. If you work in an office that welcomes a yoga break, resort to yoga poses like Pigeon, Runner’s Lunge and Wide-Legged Forward Bend. These are all poses to open stiffness in your hips from the discomfort of sitting in a desk chair for the majority of your workday. Another good exercise is to stand up from your desk chair every 30 minutes and stretch by pulling each knee to your chest. Rotate each knee and take a deep breath each time.

Also, sitting on the edge of your desk chair and doing a set of leg and ankle rotations or scissor kicks are good options, too. Throughout the day, try to do short sets of 15 with a goal of three sets.

Mid-Week Slump
Once you get to Wednesday, it’s time to pat yourself on the back for keeping everything in order with your job and your new workout routine. You may have had a few bumps in the road, but the important thing is that you decided to stick with it and find a way to work on improving your wellness path.
For Wednesday’s leg workout, focus on walking. Whether it’s walking to a co-worker’s desk instead of sending an email or taking a meeting outside of your office instead of at your own desk, walking will help you to move all your limbs and promote good circulation. Many health experts, like those from, recommend 8,000 or more steps a day. Encourage your walking by installing a wellness pedometer app on your smartphone or wearing a fitness watch.
As you move to Thursday, you may experience stiffness in your shoulders and neck from poor desk posture during the week. Now is the time to focus on stretching your limbs, rolling your neck around, and moving your diaphragm through breathwork. Start by stretching your arms over your head and trying a seated Half Moon yoga stretch, rotating as if on a compass. Next, try bending and alternating your arms behind your neck and pulling each elbow toward the opposite side. Simple neck rolls and focusing on acupressure points in your lower neck and ears are good stress relievers, too. Additionally, taking your lunch outdoors or in a calm environment can help fill your lungs with fresh air and work in rotating neck and shoulder stretches.
After a long workweek and a possible busy weekend ahead, use Friday to complete your week on a good note. Rising a little earlier in the day and focusing on meditation before breakfast are good ways to help your body and mind finish your day’s tasks. If you’re not familiar with a meditation practice of your own, looking to can help you find a meditation professional in your area.Following our HealingRadius Twitter account is also a great way to keep track of trending fitness exercises to try in and outside the job, as well as wellness information for those looking to lead a more holistic friendly and ayurvedic lifestyle. Engage with us anytime on our blog or social media. We’re always looking to interact and see what wellness routines work for you!

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