We enjoy many advantages and comforts from modern technology, but there is one significant disadvantage: the majority of us spend eight or more hours a day, five days a week, at a desk for the majority of the year.

Sadly, the same things that can help us become successful, profitable, and productive workers for our organisation can also negatively impact our health—possibly irreversibly.

Chronic conditions like high blood pressure, diabetes, heart disease, weight gain, and other health issues can be attributed to excessive sitting. Even more concerning, a study conducted found that sitting increases one’s risk of death by forty percent.

Even though your job won’t kill you, it’s a good idea to take a few easy steps to enhance your health while working. A simple place to start would be to just start moving your body around your desk a little more. Consider organising an online fitness class for the workplace if you are a remote worker searching for virtual ways to exercise with your group.

Arm Pulses

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These help extend your shoulders and strengthen your triceps. With your arms by your sides and your palms facing back, take a stance at your desk.

For 20 seconds, pulse your arms backward while maintaining their maximum length and straightness.

Arm Circles 

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This motion gives the phrase “circle back” a new meaning. Place your feet shoulder-width apart and hold out your arms shoulder-height. Make a little circle backward with your arms.

Perform this direction for 20 times, then change directions and repeat.

Desk Push-Ups

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First things first: Ensure that the desk can sustain your entire body weight! Next, step back a short distance so that your hands are flat on your desk, slightly wider than shoulder-width apart. Maintaining a rigid core, lower yourself towards your desk. Once your arms are straight but not locked, push yourself back up.

Calf Raises

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Hold on for support as you stand up behind your chair. To stand on your toes, lift your heels off the ground. Retrace your steps to the floor slowly.

Perform three sets of ten.

Wall Sits

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When your hips and knees are at the same height and your knees are 90 degrees apart, slide your back down a wall. Hold the posture for thirty to sixty seconds, then let go.

Try to complete 15 repetitions.

 

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