Maintaining good physical health is essential to promoting productivity and positivity in the workplace. One of the ways to facilitate this is through desk mobility exercises. Despite being confined to desks, there are numerous exercises office goers can incorporate into their daily routines, promoting overall health, reducing stiffness, aches, and pains, and boosting energy levels.
Desk mobility exercises refer to physical activities you can perform while in your seating space at work or home. They are designed to target key muscle groups that often bear the brunt of extended sitting durations, primarily focusing on the neck, shoulders, back, chest, wrists, and legs.
Incorporating exercise into the workplace has several benefits such as chronic disease prevention, mental health improvement, stress reduction, heightened alertness and productivity. Regular desk mobility exercises can aid in countering the harmful effects of a sedentary work lifestyle by ensuring consistent body movement.
Ergonomic experts recommend taking a mobility break every 30 minutes. You can start with the simple act of standing up and stretching which has been found to reduce the risk of heart disease, diabetes, and obesity. Consider adopting the 20-8-2 rule – 20 minutes sitting, 8 minutes standing, and 2 minutes moving.
Some desk mobility exercises to consider include:
1. Seated Leg Raiser: While seated, straighten one or both legs and hold in place for five or more seconds. Slowly lower your leg(s) back to the ground without letting the feet touch the floor. Repeat for reps of 15 per leg.
2. Shoulder Shrug: Raise both shoulders at once up towards the ears. Leave them there for a few seconds, and then relax. Repeat for 15 reps.
3. Neck Rotations: Turn your head the left and right, holding it there for a few seconds on each side. Then, look up to the ceiling and down at the floor for the same length of time. Repeat the full circuit 8 times.
4. Chair Dips: Grip the edges of your chair, sliding off the edge and holding yourself up using your arms. Lower your body towards the floor, then straighten your elbows, lifting your body back to the initial position. Repeat for 15 reps.
5. Upper Body Stretch: Extend your arms over your head, reaching towards the sky. After a few seconds, bring the arms back down. Repeat the process 10 times.
6. Seated Bicycle Pedals: Sit tall, holding onto the edge of your desk. Stretch your legs, cycling motions with your feet for 20 reps.
7. Quick Shadow Box: Stand up if you can, and let your energy out. Keep your arms up, in fighting position, and throw punches into the air. Continue for a minute or more to get the blood flowing.
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