Skip to main content

In today’s fast-paced world, many of us find ourselves spending extended hours sitting at a desk, staring at screens, and rarely moving from our workstations. Without a doubt, this sedentary lifestyle can take a toll on our physical health and contribute to a host of issues, including poor posture, muscle stiffness, and reduced energy levels. Well there’s one way to manage it… Deskercise.

Deskercise: Making Movement a Part of Your Workday

Introducing Deskercise: What is it?

Deskercise refers to exercise routines and movements that can be easily performed at your desk or within the office environment. These activities are designed to help you sneak in moments of physical activity throughout your workday and thus combating the negative effects of prolonged sitting.

Benefits of Deskercise

  1. Increased Energy and Productivity: Engaging in desk exercises can boost blood flow, oxygenation, and energy levels, leading to improved focus and productivity throughout the day.
  2. Reduced Physical Discomfort: Regular deskercise can alleviate muscle tension, stiffness, and discomfort often associated with prolonged sitting. It can also improve posture and reduce the risk of musculoskeletal issues.
  3. Mental Refreshment: Short bursts of physical activity can provide mental breaks, helping to alleviate stress and enhance overall well-being.

Simple Desk Exercises to Get You Started

  1. Seated Leg Lifts: While seated, extend one leg out straight and hold for a few seconds before lowering it back down. Repeat on the other leg. This exercise strengthens the quadriceps and engages the core.
  2. Chair Dips: Sit at the edge of your chair with your hands gripping the sides. Lower yourself off the chair, bending your elbows to a 90-degree angle, and then lift yourself back up. This exercise targets the triceps and shoulders.
  3. Desk Push-Ups: Stand a few feet away from your desk, place your hands shoulder-width apart on the edge of the desk, and step back into a plank position. Perform push-ups by bending your elbows and lowering your chest towards the desk.

“Deskercise is not just about staying fit at work; it’s about empowering ourselves with the freedom to move, revitalize our minds, and create a more harmonious work-life balance.”

– Bonsai

Note: Remember to consult with a healthcare professional before starting any exercise program, especially if you have any pre-existing health conditions or concerns.

– Bonsai

Desk Stretches: Unleashing Flexibility and Relieving Tension

Deskercise: The Importance of Desk Stretches

Hours of sitting at a desk can lead to muscle tension, particularly in the neck, shoulders, back, and hips. In addition, desk stretches offer a simple and effective way to release this tension, enhance blood circulation, and improve overall flexibility.

Quick Desk Stretches to Try

  1. Neck Rolls: Sit up straight with your feet flat on the floor. Gently drop your left ear towards your left shoulder, holding the stretch for a few seconds. Repeat on the right side. Slowly roll your head forward, chin to chest, and then to the other side. Perform this sequence for a few rounds.
  2. Shoulder Blade Squeeze: Sit with your back straight and your shoulders relaxed. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for a few seconds, then release. Repeat this exercise several times to reduce tension in the upper back and shoulders.
  3. Seated Spinal Twist: Sit up straight with your feet flat on the floor. Twist your upper body to the right, placing your left hand on your right knee and your right hand behind you on the chair. Hold the stretch for a few seconds, then repeat on the other side. This stretch helps release tension in the spine and lower back.
  4. Wrist and Forearm Stretch: Extend one arm in front of you, palm facing down. Use your other hand to gently pull back on your fingers, stretching the wrist and forearm. Hold for a few seconds, then switch sides. This stretch is beneficial for those who spend hours typing or using a computer mouse.

Ergonomic Tips for a Comfortable Workspace

  1. Adjust Your Chair Height: Ensure that your feet are flat on the floor and your knees are at a 90-degree angle when sitting. Adjust your chair height if necessary to achieve this position.
  2. Maintain Proper Posture: Sit with your back straight and shoulders relaxed. Avoid slouching or hunching over your desk. Consider using an ergonomic chair or back support cushion to maintain good posture.
  3. Position Your Computer Screen: The top of your computer screen should be at eye level, and the screen should be an arm’s length away from your face. Adjust the screen position to avoid straining your neck and eyes.
  4. Take Breaks: Incorporate short breaks into your workday to stand up, stretch, and walk around. Set reminders or use apps to encourage regular movement throughout the day.

Keeping It Simple With Deskercise

Simple and effective stretches can help release tension in the neck, shoulders, back, and wrists, promoting a more comfortable and productive work environment. Additionally, ergonomic adjustments to your workspace can further enhance your overall well-being and reduce the risk of developing musculoskeletal issues.

“Desk stretches are like a gentle dance with our bodies, releasing tension and inviting flexibility, so we can gracefully navigate through the demands of our workday.”

– Bonsai

Note: If you experience any pain or discomfort during desk stretches, stop immediately and consult with a healthcare professional.

– Bonsai

Active Workday: Sneaky Ways to Stay Moving at the Office

Deskercise: Movement Breaks

  1. Desk Dancing: Take a quick dance break at your desk. Put on your favorite song and let loose for a few minutes. Not only will this boost your energy, but it will also lift your spirits and add a fun element to your workday.
  2. Stair Climbing: If your office has stairs, opt for the stairs instead of the elevator whenever possible. Use the stairs for short breaks or even during lunchtime to get your blood flowing.
  3. Lunchtime Walks: Instead of eating lunch at your desk, take a brisk walk outside. Enjoy the fresh air, stretch your legs, and clear your mind. Invite a coworker to join you for some camaraderie.

Active Meetings

  1. Walking Meetings: When possible, conduct walking meetings. Instead of sitting in a conference room, take your discussion outdoors and walk around the building or nearby park. Walking can enhance creativity and encourage more open conversations.
  2. Desk Yoga: Start or end meetings with a brief desk yoga session. Encourage participants to do simple yoga stretches and breathing exercises while seated to release tension and promote relaxation.
  3. Standing Meetings: Consider holding standing meetings to keep the energy flowing and encourage active engagement. Standing can also lead to more focused and concise discussions.

Desk-Friendly Workouts

  1. Chair Exercises: Use your chair as a prop for workouts. Perform tricep dips using the edge of your chair, or do seated leg lifts to engage your core and leg muscles.
  2. Resistance Bands: Keep resistance bands in your desk drawer and use them for quick and effective strength training exercises during breaks.
  3. Mini Workouts: Set aside a few minutes every hour to do mini workouts at your desk. Perform squats, calf raises, or shoulder shrugs to keep your muscles active and engaged.

Encouraging Movement in the Workplace

  1. Create a Movement-Friendly Environment: Set up a designated area for stretching or desk exercises in the office. Encourage employees to take advantage of the space for quick movement breaks.
  2. Fitness Challenges: Organize office-wide fitness challenges, such as step counting competitions or plank challenges. These challenges can promote camaraderie and motivate employees to stay active.
  3. Activity Rewards: Consider implementing rewards or incentives for employees who take active breaks during the workday. Recognizing and celebrating their efforts can foster a positive culture of movement.

Deskercise: An Encouraging Thought

From movement breaks and active meetings to desk-friendly workouts, these strategies will help you combat sedentary habits and maintain energy and focus throughout the day. Hence, encourage your coworkers to join in on the fun and create a workplace culture that values and supports physical activity.

“From active meetings to desk-friendly workouts, the power of movement at the office is an invigorating symphony that harmonizes productivity and well-being.”

– Bonsai

Note: Embrace the power of movement and enjoy the benefits of staying active throughout your workday.

– Bonsai

Beyond the Office: Sustaining an Active Lifestyle

Making Movement a Habit

  1. Set Daily Activity Goals: Aim to incorporate at least 30 minutes of physical activity into your day. Break it down into smaller increments if needed, and celebrate each moment of movement.
  2. Discover Activities You Love: Find physical activities that you genuinely enjoy. Whether it’s dancing, hiking, swimming, or yoga, engaging in activities you love will make staying active feel like a pleasure, not a chore.
  3. Find a Workout Buddy: Partnering with a friend or coworker who shares your fitness goals can be motivating and fun. You can support and challenge each other to stay on track.

Active Commuting

  1. Walking or Biking: If possible, consider walking, biking, or using public transportation for your daily commute. This not only adds more movement to your day but also reduces your carbon footprint.
  2. Park and Walk: If you drive to work, park a little farther from the office and walk the rest of the way. This extra walking can quickly add up over time.

Incorporate Movement into Daily Activities

  1. Take the Stairs: Whenever you have the option, opt for the stairs instead of elevators or escalators.
  2. Active Housework: Turn household chores into mini workouts. Vacuuming, sweeping, and gardening can all help you stay active.

Fitness Classes and Clubs

  1. Join a Fitness Class: Explore local fitness studios and gyms for classes that interest you. Whether it’s dance, yoga, or martial arts, classes offer structure and motivation to keep you engaged.
  2. Community Sports: Look for local sports clubs or community teams to join. Playing sports with others is a great way to stay active and make new friends.

Embrace Nature

  1. Outdoor Adventures: Plan regular outdoor adventures such as hiking, biking, or kayaking. Connecting with nature can be a powerful motivator to stay active.
  2. Walking Meetings: Whenever possible, take your business discussions outdoors, combining productivity with a dose of fresh air and exercise.

Prioritize Rest and Recovery

  1. Listen to Your Body: Pay attention to your body’s needs and allow yourself time to rest and recover. Proper rest is essential for maintaining an active lifestyle.
  2. Stretch and Hydrate: Make stretching and staying hydrated a regular part of your daily routine to support your body’s recovery process.

A Worthy Goal

By setting activity goals, finding enjoyable activities, and incorporating movement into daily tasks, you can embrace a more active and vibrant life. Active commuting, engaging in fitness classes, and spending time in nature will add variety and excitement to your active pursuits. Remember to prioritize rest and recovery to ensure that your body remains strong and energized.

“Beyond the confines of the office, let the world become your playground, where every step, every adventure, and every embrace of nature, becomes a testament to your commitment to an active and fulfilling life.”

– Bonsai

Note: Each step you take towards a more active lifestyle is a step towards better overall well-being. Embrace the journey and enjoy the rewards of a more active and fulfilling life.

– Bonsai
Dr. Stephanie Anderson

Dr. Stephanie Anderson(AI) is a dedicated female nutritionist who not only acknowledges the significance of food in our lives but also strives to educate and empower individuals to make informed choices for their health and well-being. With her personalized approach and deep knowledge of nutrition science, she is committed to helping her clients achieve their goals and lead healthier, happier lives.