If you’re desk bound and find yourself in need of a little extra activity during your day, give these standing exercises at work a try. They can help to alleviate a number of issues including general discomfort, weak muscles and poor posture. (More about health benefits in a sec.)
The exercises below are designed to lengthen and strengthen different muscles without getting you hot and sweaty in the office. These stretches and activities are performed standing up and are broken down into particular areas such as the feet, legs, butt, abdomen, arms and shoulders. You will find 2 or 3 exercises for each area, but there will also be an overlap between areas – i.e. the foot exercises will also work the legs and so on.
To find out about increasing your activity whilst seated at your desk, check out my post on sitting exercises at work. To really ramp up your activity, why not build a combination of both sitting and standing exercises into your day. As with any new regime, check with your doctor first if you have health issues. Also start small and increase the intensity and reps of each exercise in order to avoid injury.
(Please note, I’m not a fitness coach. I’ve just chosen some exercises that have helped me and are easy to incorporate into a daily deskercise routine.)
But before we go further, you may be wondering…
Why Should You Be More Active?
Put simply, if you spend 6 or more hours per day in the office, there’s a good chance you’re not getting enough exercise. Now this is a pretty sweeping statement, but one that’s unfortunately true. Even if you regularly visit the gym or take part in sport and fitness activities, being inactive at work can still pose a serious risk to your health.
In particular, sitting too much is being labelled as the “new smoking.” It’s considered to increase the risk of cancer, type 2 diabetes and cardiovascular disease, plus a number of other health issues. Sitting for extended periods with little activity can contribute to deep vein thrombosis, obesity, mental health problems and even premature death.
Because of this, people are standing more at work, but this carries health risks of its own. (Click here to find out more.) Yes, sitting or standing too much is bad for your health – so what’s the answer? Where possible, alternate between the two. You have a couple of choices here – you could go the whole hog and invest in an adjustable standing desk or you could opt for a standing desk converter.
Both options allow you to go from sitting to standing and back again with relative ease throughout the day. Alternating between sitting and standing brings a heap of benefits. Improved circulation, creativity and concentration are just a few.
If you don’t have a standing desk or desk converter, try these ideas :
- Make your phone calls whilst standing
- Stand up for your morning meetings
- Read reports whilst on your feet
Whatever your circumstances, finding ways that work to keep you off your chair and on the move will give your body and mind a much deserved boost. By performing stretches and gentle exercises throughout your day – whether you’re sitting or standing – you’re being even kinder to yourself. They will help to fight lethargy and fatigue, muscle atrophy, aches, pains, general discomfort and a whole lot more.
The exercises below are all straightforward and fairly easy to do. With a little thoughtful incorporation they shouldn’t disrupt your workflow, so go ahead and make standing exercises at work part of your day. Let’s go!
Exercises For The Feet
Our poor feet are often neglected yet they do so much to keep us on the move. You may be surprised at how tight your feet have become. Practice the following exercises in sets, or here and there throughout the day. Remember to start small. The aim here is gentle stretching which will increase circulation in your extremities, as well as improving flexibility.
Depending on your footwear the following lifts and stretches can be done with your shoes on. However, if your shoes are restrictive or if you wear high heels, take your shoes of for maximum benefit and to avoid injury.
Heel Lifts
These are so easy to do but can really make a difference to tired feet and legs. Stand with your feet hip width apart and slowly lift your heels so you are standing on tip toes. Hold when you feel the gentle stretch in your calf muscles – up to 5 seconds – and return to the starting position. Repeat 5 – 10 times.
Sole and Toe Stretches
Start with your feet together then place your left foot behind you. Lift from the heel until only your toes remain on the floor, bending your knee as you bring it forward a little. Rotate your ankle first clockwise x 5, then anti-clockwise x 5, using your toes as a pivot. Return to starting position and repeat with your right foot.
You should feel this on the soles of the feet, at the base of the toes and also in the lower leg. Repeat 5 – 10 times on each side, or simply stretch and rotate throughout the day.
Exercises For The Legs
Lunges
Start with your feet hip width apart then place your left foot in front of you and your right foot behind you. With your right heel off the floor, lower yourself so that your left knee is just over the left ankle – your knee shouldn’t reach past your toes. This lunge is more of a downwards than forwards movement. Looking ahead with your back straight, return back up as you straighten your knees. Repeat 5 – 10 times.
Return to the starting position then repeat with your right leg in front and left leg behind. Remember to keep your back straight and not to lunge too far forward over your leading foot.
Squats
Start with feet apart, just wider than your hips and stretch your arms out in front of you so they are at right angles with the floor. Bend your knees as you squat down and then return back up as you straighten your legs. As with lunges, this movement is more about going down than moving forward, so don’t let your knees pass over your toes.
If you’re out of shape you may find these a little difficult to do. If so, instead of reaching your arms forward, hold onto your desk for support and repeat 3 – 5 times. Gently build up until you’re able to repeat 10 – 20 times comfortably.
Quad Stretches
Stand straight, looking forward and with feet together. Bend your left leg behind you so that the heel of your foot reaches towards your backside – it doesn’t need to touch, just as long as you feel that gentle stretch at the front of your thigh. Hold your foot there for 20 – 30 seconds, then return to the starting position. Do the same with your right leg.
To perform this stretch correctly, make sure you stay standing upright with your upper leg straight and at a right angle to the ground. Repeat 5 – 10 times on each side. As your flexibility improves, you’ll notice you can bring your heel closer to your butt.
Exercises For The Butt
Buttock Clenches
These are so easy to do without drawing attention to yourself. They can be done sitting as well as standing. Simply clench the buttocks, hold for 10 – 20 seconds, release and repeat. You can build up to 30 seconds or more, and can repeat in sets of 5 – 10 or you can flex those glutes on and off throughout the day.
Another option is to combine buttock clenches with heel lifts to work the feet, legs and glutes together.
The Wall Sit
Standing with your back straight against a wall and your feet about 12 inches in front of you, lower yourself down – ideally so your thighs are at right angles with the floor. With hands resting on your thighs, maintain your straight posture and hold for 5 – 10 seconds. Return to the starting position and repeat 5 – 10 times.
If you find this hard to do, lower yourself just a little at first and build up as your muscles become stronger. When you are able to, hold for 30 seconds or more. The wall sit is great for the legs as well as for strengthening the core.
Exercises For The Abdomen
The Abdominal Squeeze
Here’s another exercise you can do very discretely, almost anywhere. Simply flex and tighten your core muscles, hold for 5 – 10 seconds, release and repeat. To move things up a notch, hold for longer and repeat 10 – 20 times. You could also combine this with buttock clenches, or pelvic floor squeezes for the ladies. Remember to breathe!
Core Rotations
Start with your feet a little more than hip-width apart, hands on hips. Keeping your legs straight lean to the left and gently rotate your top half round and slightly down to the front then gently back up to the right side, returning to the upright position. Repeat in the opposite direction, first leaning to the right, then swinging gently down and forwards, then back up to the left, followed by the standing position. Repeat 5 – 10 times.
As you are rotating, your butt should be moving around and out a little to the rear as you lean forward and frontwards, whilst at the same time your back remains straight. Exaggerate the moves for a deeper stretch.These moves are great for stretching out aches and pains in the lower back area, as well as for lengthening the leg muscles.
Exercises For The Arms And Shoulders
Stretch Tall
Standing tall, raise your arms above your head until they are straight up, then clasp your hands together and turn them so your palms are facing upwards. Next, stretch upwards just that little bit more, hold for 5 seconds, then release the stretch but with your arms still raised upwards.
Release your hands and stretch the left arm up for a second then back down. Now do the same with your right arm. Alternate this way 5 – 10 times for each arm then gently return your arms to your side.
Shoulder Circles
Now slowly rotate your shoulders full circle backwards 5 – 10 times with your arms by your sides, then repeat with a forward motion 5 – 10 times. Keep your back straight and your head up.
Repeat a combo of the stretch tall and shoulder circles 5 or more times. If you suffer with tension or stress headaches, these moves can really help to keep things in order.
To stretch things out even further, follow on with a full arm windmill. Again, rotate the shoulders backwards and forwards one by one, but this time with arms fully extended on each rotation. Just make sure your co-workers aren’t too close by!
Now It’s Over To You!
OK – so now it’s your turn to give these standing exercises at work a try. Remember that as well as alternating between sitting and standing to remain healthy, it’s also really important to be active throughout the day. Stretching and moving – whether sitting down or standing at your desk – is beneficial to the body and mind in many ways. These include :
- improved circulation
- strengthening and lengthening the muscles
- better posture
- alleviating aches, pains and general discomfort
- increased productivity
- improved mental function.
Being active can also help to reduce the risk of deep vein thrombosis, obesity, depression, anxiety and more.
Don’t forget to check out our other posts on standing desks and desk converters, as well as treadmill desks and active seating. Introducing active furniture and equipment into your office can make a massive difference to your health and wellbeing.
(Don’t forget to check with your doc if necessary before starting a new regime.)
As always, we would love to hear from you, so drop us a line to let us know about your experiences with daily deskercise, or feel free to reach out with questions on any of the content here at jetofficesolutions.com. Until next time!
