Desk Athletes: The New Fitness Routine to Do From Your Desk

Hello Ziddis! Are you someone who is chained to their chair for 8 to 10 hours of the day? Congratulations! You are eligible to be a “desk athlete”. Just like other athletes, your body needs movement, mobility and a little bit of play to perform well. Sitting long hours means stiffness, back pain or sluggishness in the evening. With just a few simple exercises right from your desk, you can reduce the inconvenient back pain. Here’s how to do it right.

Chair Exercises

Your office chair can be repurposed as your new workout buddy. Here are some chair exercises you can try out:

• Seated marches: Sit tall, engage your core and lift one knee at a time like you are marching on the spot. This will boost your circulation and wake up those sleepy hip flexors.
• Chair dips: If your chair is sturdy and not rolling, or you have a wall to support your chair, you can grip the edges, slide forward and lower your body slightly to fire up your triceps. But please be cautious of any slips.
• Seated leg extensions: Straighten one leg, flex your toes towards you, hold for a few seconds and switch.
• Ankle alphabet: Draw all the letters from A to Z with your toes. It looks silly, feels great and keeps your ankles mobile. It looks silly, is fun and feels great!

Office Workouts

No gym, no problem! Your workstation can become your workout zone, too. Set a timer for every 45 to 60 minutes and do 10 squats or 10 desk push-ups. These mini bursts of movement elevate your heart rate and help regulate blood sugar.

• Wall sits: If you have a quiet corner, try wall sits for 20 to 30 seconds. They are incredibly effective for leg strength and posture.
• Walking lunges: On your way to and from the restroom or water station, you can try walking lunges (if you’re bold enough)
• Ankle weights: You can put on ankle weights and walk around the office, which can lower your pace but helps in a good leg workout.

Desk Stretching Routine

Stretching is the magic that keeps Desk Athlete pain-free.

• Start with neck mobility circles, gently rolling from shoulder to shoulder to release tension.
• Follow with an upper-back stretch, clasp your hands forward, round your spine, and push your palms away to open up that tight shrimp posture.
• Try the wrist flexor and extensor stretches
• For the lower body, do a seated figure-four stretch by placing your ankle on the opposite knee and leaning forward. This opens the hips,
• Standing hamstring stretch and a slow forward fold to decompress your spine.

Read Also: Best Workouts for Busy People: No Gym, No Problem

Takeaway

You don’t need hours of free time, fancy equipment or a dedicated workout space to stay active. Becoming a Desk Athlete is about incorporating fitness movements into your busy schedule. If this lifestyle draws you in to become a seasoned fitness enthusiast, make sure to stock up on BCAA and protein powder for the next part of your athletic journey.