Desk job exercises

Got a desk job? It can be especially difficult to get in your ten thousand steps a day when you are sitting for eight hours a day. Here are some ways to sneak some extra movement into your work day.

1: Knee extensions.

Starting with feet on the floor, and knees together in a seated position, slowly bring one foot up in front of you until your leg is fully extended. Aim for 90 degrees from your other leg if possible. Slowly lower to the ground again. Repeat as many times as you can for both legs.

2: Gluteal contractions

This one can be done without anyone around you being the wiser. Not only will it work your muscles but will also improve circulation which can be impaired from being seated for too long. How do you too it? Simply contract your gluteal muscles, squeezing your buttocks together, hold for 3-5 seconds, release, and repeat.

3: Armrest dips

Making sure you use a chair with sturdy armrests, place your hands on the armrests and slowly lift from a seated position until your arms are fully extended and you are in a half up- half down position, then lower back down to being seated again. Your feet will stay on the ground during this exercise, but resist the temptation to use your legs to help raise or lower your body, we want your upper body to be doing the majority of the work.

4: Heel lifts

While seated, place your hands on your thighs close to your knees, leaning the weight of your upper body onto your legs.  Leaving your toes on the ground, lift your heels up off the ground as far as you can, and then lower back to the ground again and repeat.

5: Chair abdominal workout

Move to the front of your chair, and keeping your back straight, hold on underneath your chair and with bent knees lift your feet 5-10cm up off the floor and then lower back down again. Repeat as desired.

6: Tea break stair climb

If you get short breaks mid morning or afternoon, tackle a flight of stairs or two before you grab your snack. Getting your heart rate up even in short spells helps keep you alert.

7: Lunch break workout

Whether it’s a stroll around the block or a quick gym session, a 15-20 minute workout in your lunch break adds up to 100 minutes in a week.