If you work a desk job for 40-48 hours a week, it’s almost impossible to find time to exercise. You have to go home, cook dinner, walk your dog, and then spend time with your loved ones. Plus, the commute leaves barely any time to squeeze in a quick workout.
So what do you do in such a situation? You start exercising in your workspace. It’s great if your office has a gym area. However, if that’s not the case, quick desk exercises can help you stay healthy and in shape. Plus, working out also relieves stress and boosts endorphins.
An average adult needs 150 minutes of physical activity every week. However, 25% of adults in the US are physically inactive. Sitting on your desk all day can also ruin your body’s posture. Here are some simple exercises you can try. Find New York fitness classes through FitEngine.
Warming Up….
Before you get started with any exercise, you have to get rid of the neck tension you’ve accumulated. This happens when you’re sitting at your desk for hours on end. You can start by trying simple yoga moves, which will help you avoid neck pain or headaches later.
Start by dropping your chin and then rolling your head around. Start rolling your shoulders as well in both ways. Stretch your arms. If you feel any pain, stop immediately. However, these are simple moves that shouldn’t involve any pain and are very effective.
Wrist Stretches
If you’re using your laptop or keyboard a lot, wrist stretches will help you relieve wrist pain. It can also help you avoid severe pain or any conditions in the future. Lift and stretch your palms and arms. Press both your palms firmly into each other. Then, shake both your hands to relieve tension. You can also use water bottles for wrist curls.
High Knees
Pull up your knees as high as you can. This exercise is kind of like mimicking running, but here you’re trying to bring your knees as high as you can. You can also touch your knees with your palms to see how high you can get. Repeat this 20 times and do three sets. It’s also a great pre-workout warm-up exercise.
Seated Leg Raises
If you start doing this exercise, you’ll never skip leg day. Try doing leg raises when you’re sitting. You can easily do this without anyone noticing. It’s a great exercise for targeting your quadriceps, hamstrings, and glutes. You’re getting an incredible compound exercise.
Before you start, make sure you’re sitting upright in your chair. Next, start straightening your left leg—it should be parallel to the office floor. Hold this position for about 10-15 seconds. Now repeat this step with your right leg. Repeat this set 15 times.
Desk Pushups
This exercise will target your chest and triceps. Make sure you’re facing your desk. Then using your hands and placing them a little wider than your shoulders, lean against your desk. Make sure your arms are straight. Start lowering yourself slowly until you have almost reached your desk. Return to the starting position and repeat this ten times.
Shadow Boxing
This is a great exercise if you want to include some cardio. It will increase your heart rate and is great for stress release whenever you have a frustrating work day. Make sure you’re away from your computer to avoid damaging anything.
Simply start by making fists with your palms. Bring them near your face, like you see boxers do. Now, start punching the air using your fists. You will feel as though you’re pushing the air. You can also go back and forth with your right and left arms.
taying Motivated
It’s not easy to exercise and get some physical activity in if you’re having a stressful or busy. However, you can try to stay focused by creating a unique exercise challenge with your colleague. Both of you can help the other person remain accountable for their daily exercise.
You can also set daily or weekly goals to help you stay on track. Find fun exercises and focus on them. You also listen to music if it helps you remain motivated when exercising. Reward yourself after exercising, and don’t worry if you miss a day or two.
Affordable Fitness Classes in NYC
Visit FitEngine today to find various blogs on exercising and remaining fit. You can also find affordable fitness and yoga classes in NYC on our website. For pilates, stretching, yoga classes, and dancing classes in NYC, you can check the schedule here.
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