Most of us have trouble finding the time to fit in a workout before or after work. Sometimes it’s impossible, but there are still ways to stay active—even if you can’t get away from your desk. Incorporating activity into your day, even a minimal amount, can help foster a positive mindset, burn calories, and maintain muscle mass.
Here are a few easy ways to work out at your desk to keep your body and mind sharp.
Desk Side Planks
Keep your body in a straight line and place a forearm on your desk. Stack your feet on top of one another to engage your core. Raise the other arm to the ceiling. Hold and repeat on the other side.
Sit up straight in your chair. Extend one leg straight out while keeping your other foot firmly on the ground. Stand up while balancing on one foot and keeping the extended leg out in front of you. If necessary, balance yourself with the chair’s armrests. Repeat with the other leg.
Place your hands on your desk, leaning toward it. Lower your chest to your desk and then push yourself to the original position. Repeat. Raise a leg as you lower to make the exercise more challenging.
Desk Donkey Kicks
Facing your desk, lean against it and place your body in a straight line. Standing on one leg, bend the opposite leg to a 90-degree angle. Kick the bent leg as far back you can, and hold that position. Lower the leg slowly back to the starting position. Repeat with the other leg.
To increase the difficulty, extend the leg. Fold the leg back into a 90-degree position before lowering.
Sitting on the floor, place your hands behind you. Your palms should be flat on the ground, and your fingertips should face away from you. With your legs straight in front of you, raise yourself and lower until your upper arms are almost parallel to the ground. Lift yourself back up and repeat.
You can modify triceps dips by bending your knees. Or, to get a more significant range of motion, place your hands on a chair without wheels and lower yourself toward the ground.
Incorporating these easy ways to work out at your desk will help you maintain strength and stay focused throughout the day.