10 Moves to Stay Fit at Your Desk Job

There’s an idea floating around that sitting is the smoking of this generation. Spending most of the day sitting at a desk increases the the likelihood of developing heart disease and gaining weight on top of a host of other things. Leaning forward, hunching the back and neck, not having proper wrist support...just to list a few of the ways in which desk jobs can harm your health.

But, since there isn’t an alternative for many of us, try to focus on integrating a series of small changes. Over time, these small changes could have a major, positive effect on your health. Greatist has 33 ideas for getting fit at your desk, but here are our top 10:

1.    Take the stairs…

...but not just for walking. Turn it up by jogging up (or down), or take them two at a time while accelerating on the landings.

2.    Jog in place

Stand up, push that chair back, and jog in place for a few minutes (ladies, kick off the heels). Go back to work, and in an hour, do it again. Then again.

3.    Engage in some wall-sitting

Stand with your back to a wall, and slowly slide down while bending your knees until thighs are parallel. Hold for as long as you can (recommendation is 30 seconds to a couple minutes, unless you plan to break the world record of 12 hours). To up the burn, rest your ankle on the opposite knee for 15 seconds, then switching.

4.    Raise those calves

Waiting for the printer? Or a conference room? Stand with feet shoulder length apart, and rise up to your tippy toes. Hold for a few seconds, then come back down with control. Repeat until your wait is over.

5.    Gluteus squeez-imus

Isometric exercises are both effective and inconspicuous. Simply squeeze your glutes for 5-10 seconds, then release. Repeat until you can’t handle it anymore.

6.    Triceps dips

Find a non-rolling chair, and sit on the very edge. Grab either edge of the chair, raise your body up, and then bend the elbows to 90 degrees. Hold, straighten elbows, and repeat 8-10 times.

7.    Isometric namaste

Plant both feet on the floor, and press hands together in prayer position until you feel the muscles contract. Hold for 20 seconds, then release. For a little more intensity, press your hands together at chin height, along with forearms and elbows. Pulse upwards for as long as you can stand it.

8.    Balancing golf balls

Extend your arms out, palms up, like you’re balancing three golf balls in each hand. Swing your arms forward, keeping your palms up, for one minutes, then reverse.

9.    Put a little swivel in it

If you have a swivel desk chair, take your feet off the floor and work those obliques. Grasp the edge of your desk, and use your core to swivel left, right, left, right.

10.  Ab squeeze

The last one on our list can be done anywhere. Simply take a deep breath and tighten your ab muscles, holding for 10 seconds before releasing. Repeat 15 times. Additionally, breathing into your core is naturally relaxing for your body, so while working your core, you’ll also be calming your mind.

How do you stay fit at your desk?