After gorging on chocolate all weekend, it’s only natural for thoughts to now turn to how to burn off all the extra calories consumed over Easter.
However, an estimated one in four working Brits struggle to find the time to exercise as we spend increasingly long periods of time in front of a screen.
Luckily, help is at hand as a team of experts have compiled a clever guide to ‘desk-ercise’ – easy workouts you can practice in the office without having to even leave your desk.
From back extensions to seated arm circles, these moves will help to boost your heart rate – helping to reduce the risk of obesity, heart disease and other conditions developed as a result of sitting still for too long.
The guide was compiled by Printerland.co.uk in the wake of a recent study from CV-Library which showed 31.6 per cent of workers only manage to exercise once or twice a week, and one in four (24 per cent) admitted that they don’t exercise at all.
If you are looking for a way to tone your muscles and improve your health while in the office, read on for some inspiration on how to stay fit and healthy while working 9 to 5.
1 – Desk Dips
Good for: Triceps
Position yourself on the very edge of your desk with your palms placed on either side of you and your feet flat on the floor. Bend at the elbow and lower yourself towards the floor until your elbows are bent at 90 degrees, aim to hold the pose for 30 seconds (5 mins, 20 calories).
2 – Seated Torso Twist
Good for: Torso
Sitting at your desk, cover your left knee with your right hand and look over your left shoulder. Hold this pose for 30 seconds to stretch your back, remembering to breathe. Repeat the action on the opposite side (30 seconds, 10 calories).
3 – Chest Stretch
Good for: Lower body
Stand up and hold your hands together behind your back, expanding your chest. Pull your shoulder blades as close together as possible and hold the pose for 30 seconds (30 seconds, 10 calories).
4 – Calf Raises
Good for: Shoulders, calves and legs
Using a sturdy object for support, stand on your tip toes and hold the pose for 15 seconds to strengthen the backs of your legs (10 minutes, 34 calories).
5 – Arm Curls
Good for: Strengthening and toning arms
Holding a water bottle, or an object of a similar weight, let your arms fall straight by your side and then slowly bend them upwards. Repeat this action multiple times on both arms (10 minutes, 80 calories).
6 – Seated Torso Crunch
Good for: Torso
Sitting on the very edge of a non-moving seat, hold on to the sides of the chair and pull your knees together while raising your legs towards the ceiling. Repeat this action multiple times (1 minute, 30 calories).
7 – Jump Lunges
Good for: Improve stability and power
Making sure you have a clear space, stand with your feet together and your arms bent at the elbow, then move into a normal lunge position. After this, jump straight upwards with your arms raised in the arm and land back into the normal lunge position. Repeat this on both legs (10 minutes, 80 calories).
8 – Leg Raises
Good for: Thighs and quads
Under your desk, simply raise both legs at once upwards, and slowly lower them down. Repeat this action over multiple times (10 minutes, 70 calories).
9 – Chair Squats
Good for: Lower Body
Using a non-moving chair perch on the edge of the seat and slowly stand up with your arms by your sides. Lower yourself until you gently touch the chair and then stand back up, remembering to breathe. Repeat. For extra points, hover just over the chair for 30 seconds (1 minute, 20 calories).
10 – Wall Sits
Good for: Quads, hips and hamstrings.
Standing against a wall, squat down to a 90-degree angle as if sitting on a chair, hold this pose for a few seconds and then slide back up. Repeat the action multiple times (5 minutes, 25 calories).
11 – Knee Lifts
Good for: Legs, abdomen and upper thighs
Standing on the spot, lift your leg up in front of you, bringing both arms down on either side at the same time. Repeat this action on the other leg and swap between them multiple times (5 minutes, 30 calories).
12 – Stand At Your Desk
Good for: Lower blood sugar levels, reduce back pain
Simply standing at your desk while you work is a low intensity way to boost your health and improve your posture. You don’t need to surrender your seat altogether, try standing for half the day. Make sure your desk can be properly converted into a standing workspace to avoid any aches and pains (3.5 hours, 170 calories).
13 – Back Extensions
Good for: Back and glutes
Position yourself behind your chair at your desk and hold onto the back for support. Raise your right arm towards the ceiling and lift your left leg behind you for 30 seconds to stretch out your back. Repeat the action with the opposite arm and leg (1 min, 20 calories).
14 – Gym Ball As A Chair
Good for: Back and spine health, stability, muscle balance
Using a gym ball as a chair will mean your body has to constantly make small adjustments to stay balanced and will exercise several muscles in doing so. As well as this, your posture will be improved (8 hours sitting, 400 calories).
15 – Jog On The Spot
Good for: Legs
Stand to the side of your desk and jog on the spot. If you want to challenge yourself, be sure to lift your knees as you do this (10 minutes, 66 calories).
16 – Seated Arm Circles
Good for: Arms
While sitting down, stretch your arms out at your sides and press your shoulder blades together. With your palms facing down, circle your arms forwards around 20 times. Then, face your palms upwards and circle your arms backwards around 20 times. After this, circle your wrists 20 times in each direction (2 minutes, 15 calories).
17 – Running Up The Stairs
Good for: Legs
When climbing steps, pick up the pace and run up them for an incredibly increased calorie burn 10 minutes, 142 calories).
18 – Lunge and Walk
Good for: Legs, thighs and quadriceps
Find an empty space, such as a meeting room or corridor and try lunging as you walk. You can use tables and chairs for support if needed (15 Minutes, 137 calories).