7 Desk Exercises And How to Stop Sedentary Weight Gain

We often speak with people who are worried about health issues stem from working in a sedentary environment. Most often these people have mentioned they have had a health scare and are wanting to improve their health but they either don’t like the gym, haven’t got time for exercise or just can not be bothered.

All in all, pretty average excuses. Remember; if you haven’t got time for exercise today, you better make sure you have time for disease later on in life.

In this day and age humans are often confined to their desks. People are living incredibly sedentary lifestyles, as they are sitting at a desk for around 8 hours a day, and they average another 7 hours of sleeping.

This can lead to weight gain, depression, loss of muscle tone and back and neck pain. If you feel like you have no time and your health is suffering you need to find a solution. 

But what’s the solution? How do you combat the negative effects of this sedentary lifestyle?  The answer is easy but many people don’t know where to start – quite simply stop being sedentary. It is possible to live an active life while working at a place that promotes sitting all day.

One thing to consider is to sip on a high quality meal replacement shake with the My Action Project Starter Kits. I suggest trialing the 7 day kit and have your protein shakes at your desk. They are high quality protein, a massive load of fibre and they taste absolutely delicious.

Once you make these exercises habits you will notice a positive change that will lead to you making even better health choices everyday.

Check out the 7 Desk Exercises when No One’s Watching

Desk push ups

Put your hands on your desk, and position your body at a 45 degree angle from the ground. Lower your chest to the desk, and then push yourself back up again. Do 3 sets of 10 reps with 1 minute break in between.

Book Press

The next desk exercise is to hold a large book, or object above your head with two hands. Slowly lower the object behind your head as far as you can and raise the object above your head again. Do 3 sets of 10 reps with a 1 minute break in between.

Shoulder Blade Squeeze

Stand up, and pretend that you are squeezing a pencil between your shoulder blades in your back. Hold the squeeze for 10 seconds and repeat.

Chair Squats

 Stand 6 inches in front of your chair, and start to sit straight down until you can feel your bum just touch the seat, and then pop right back up again. Be careful if your chair has wheels! This desk exercise can be helpful if you have tight hamstrings to elevate your heels on 2 books that are the same thickness. This takes the strain off your hamstrings and allows you to drop down deeper.

Tricep Desk Dips

 Facing away from your desk, place your hands shoulder width apart and extend your legs. Bend your arms, then mostly straighten to keep tension in triceps and not in joints.  

Wall Sits

This desk exercise is a piece of cake…so to speak. Find a blank piece of wall, and sit up against it with your knees at a 90 degree angle. Hold this position for 30 seconds, take a break and then repeat.

 Go for a walk

Not so much of a desk exercise but by far more important that all the others.

Pretty sure this needs no instructions. Get out of your desk and go for a walk. This can be to go talk to a co-worker about a project instead of messaging them, or even going to the break room to get lunch, or take a mental break and go up and down the stairs at your work.

A bonus desk exercise is lift more water to your mouth. Most of us drink only 37% of our optimal water intake on a daily basis. This will be dependent on your exercise but you could aim for at least 2 to 3L of water each day, then 1 additional litre of water per 45 mins of moderate to high exercise,

These small activities will have big benefits, combating weight gain, depression, loss of muscle tone and back & neck pain. The best way to stop  the negative effects of a sedentary lifestyle that comes with working in an office environment is to commit to these tips and simply stop being sedentary.