5 desk-ercises to keep you healthy and productive at work - Munch Better

5 desk-ercises to keep you healthy and productive at work

We live in a sedentary world that often involves the following: commuting to work in our cars, sitting at our desks all day long, and driving back home, where we spend our evenings sitting in front of the TV enjoying our favourite shows. 

A recent study published by Toronto Rehab found that the amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer, and death, regardless of regular exercise. So if you think you’re too busy to squeeze in any exercise -- or that your normal 30-minute-two-days-a-week routine is enough -- think of the years you could be adding to your life just by sitting less.

Adding a 10-minute exercise routine to your workday, in addition to finding other ways to sit less, can also help improve your productivity and overall wellbeing. Here are 5 easy total body exercises that anyone can do at their desk. (Hint: If your co-workers give you weird looks, ask them to join you!)

1. Chair Squats (lower body)
Starting with your feet hip-width apart, hang onto your chair and squat down, making sure your knees do not go over your toes. Do 3 to 5 sets (12 to 15 reps a set).

Desk chair squat       Chair squat




2. Desk Push-Up (Arms)
Starting with your hands on your desk, extend your feet behind you, then push up. Make sure to keep your back straight. Do 3 to 5 sets (12 to 15 reps a set). 

Desk push-up       Desk push-up      



3. Tricep Desk Dips (Arms)
Start by facing away from your desk. Hold onto the edge of the desk, feet together and arms shoulder-width apart. Lower your body (pretend that you’re going to sit on your chair) until your elbows are parallel with your shoulders. Do 3 to 5 sets (15 to 20 reps a set). 

Tricep dip       Tricep dip at desk


4. Seated Chair Knee Tuck Ins (Core)
Extend your legs out in front of you, then pull them into your chest. Do 3 to 5 sets (12 to 15 reps a set). 

Knee tuck-ins       Knee curls



5. Seated Russian Twists (Core)
Start by extending your legs out in front of you and clasp your hands together. Rotate your arms to your right, then move them to your left, keeping your abs tight while you do the moves. Make sure to twist your torso, not just your arms, when you move. Do 3 to 5 sets (30 seconds a set).

Seated twist       Seated desk twist

 

This post is brought to your by the personal training team behind multiTRAINERfitness. For more exercise ideas, videos, and information, visit multiTRAINERfitness.com



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