Don’t have time for Gym? Try these 7 simple exercises at your desk!

Modern technology has blessed us with plenty of benefits and conveniences, but with one major drawback: our fondness for prolonged sitting. Most of us sit for more than ten hours a day, seven days a week. Experts are now convinced that sitting for long stretches can affect our health in the long run and have linked too much sitting to several ailments such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions.

According to recent studies, sedentary lifestyle is a major risk factor for many disorders, including metabolic and cardiovascular diseases, obesity, and mental health diseases. It can increase your risk of heart diseases by 18%, back problems by 15%, weak eyesight by 14% and overall weakness by 12%. Employers can either let this information scare them, or make some simple changes and find ways to incorporate health and fitness into everyday work life. 

So, is sitting all day in office really that bad for your employees’ wellness? This is the big question for the average person working nine to five, five days a week. Due to our sedentary lifestyles, including exercise into our daily routine has become more important than ever. Do you know there are strengthening exercises you can do at your desk which can really improve your well-being? As an employer if you’re really serious about improving your employees’ health and fitness, there are a few ideas you can begin with, such as:

• Making phone calls while walking
• Skipping the lift and taking the stairs
• Using the bathroom on the floor above or below
• Replacing your desk water bottle with a glass and going to fill it more often
• Strengthening and relaxing your arms next to the coffee maker
• Going to the cafeteria for lunch instead of sitting and having it at your desk

At Simplifit, it is our endeavour to help your employees become more agile at work. And we’ve found that it doesn’t have to take a lot of time or effort to take better care of your health and wellness on the job. To help you get started, we have put together this list of 7 simple yet effective desk-friendly exercises that will counter the effects of sitting all day. The more you move, the better you’ll feel — it can’t get easier than that.

1.  Back twist

Keeping your back functional and moving helps keep it healthy. Try doing this simple exercise while seated, and relieve tension in your back. To start, sit comfortably in your chair and place your right arm behind your right hip. Twist to your right and hold for 10 seconds, then repeat on the other side. Do this 3-4 times in each direction.

2. Calf raises

Stand up straight behind your chair and hold on for support. Raise your heels off the floor until you are standing completely on your toes. Slowly bring yourself back to the floor. Performing three sets of 10 will help to strengthen your calf and thigh muscles.

3. Lower-Abs lifts

This is a super subtle move you can do anytime, without letting others even know that you’re getting a workout! Simply, sit straight up, with your knees bent and feet flat on the floor. Lift your right leg up at a 90 degree angle, keeping core tight. After doing 7-8 reps, switch to the left side. And then try lifting both up at the same time. Alternatively, extend your right leg out in front of you until it's straight and parallel with the floor. Hold the pose for 10 seconds, release, and repeat with your left leg. You can make it more challenging by positioning both your hands parallel to the floor, in a straight-back position. Redo the exercise five times on each leg.

4. Neck rolls

Relax and turn your head to the left and try and look over your shoulder and hold for a few seconds. Repeat the same on the right. Next, lean your head forward and drop your chin down towards your chest. Gently roll your head in a circle one side for 10 seconds. Now reverse and do on the other side. Aim to do 3-4 times on each side. For occasions, when you’re unable to get away from your desk, doing neck rolls could be a good alternative.

5. Shoulder stretch & roll

Clasp your hands together above the head with palms facing up toward ceiling. Push your arms up as much as you can, stretching upward. Hold for a few deep breaths. Now, raise both shoulders up toward ears, hold for 10 seconds, and then slowly roll them backward. This is a great way to relieve tension in your neck and shoulders.

6. Chest stretch

Clasp your hands together behind lower back, with your palms facing outwards. Push your chest outward, and raise chin slightly. Sit up tall, and feel the stretch in your upper body. Hold for a few deep breaths, and then release. Don’t be surprised if your co-workers want to join in too.

7. Wrists and Fingers stretch

Office jobs mostly involve employees in a lot of little things, like typing, calling and texting. That’s why hand and wrist stretches like this one are paramount! While standing, hold both your hands straight in front of you on your desk, palms faced down and fingertips facing your body. To intensify the stretch, hold it until you feel the tension loosen. Repeat for 5-6 minutes.

So, next time you feel like your rear might actually be stuck to your desk chair, try a few or all of these moves above. Pair them with a few of the flexibility exercises, which stretch out your muscles and simply feel really amazing. From controlling weight and combating health conditions, to boosting energy and improving mood, the benefits are endless.

Building and leading a successful company means cultivating a high-performing team that can think clearly, communicate effectively and be productive, day after day. And to achieve that, wellness is an imperative. As a leader, it’s up to you to be the best example. Encourage your team members to take care of themselves, talk about your own wellness regimen and make it easy for employees to bring the wellness habits they practice at home to their office digs. Invite your team to do seventh-inning stretches together at a certain hour of the day. Harness the best version of your employees. Let them join their colleagues and reach their personal goals together. Make wellness a part of your culture. Once you make employee wellness a company cornerstone, your business and your employees will be richly rewarded.

Physical activity can do wonders for our minds and bodies. If your employees work in an office setting and sit for the majority of the day, then implementing workplace wellness solutions related to exercise is critical.

Note: Simplifit has been helping several companies create high-performing culture and enjoyable workplaces by investing in their most crucial asset-People, through a wide range of assistance and training programs. Our solutions cover all aspects of employee assistance, wellness, fitness, engagement & team building activities, and help you increase productivity and employee engagement, improve retention rate, reduce absenteeism and enhance your corporate image. We wish you and your team the best of luck!