deskexerciseWith crazy and hectic schedules, who has time to hit the gym every day? Answering a flood of emails and calls, while trying to stay on top of deadlines, keeps us glued to our chairs for countless hours each day. Here are 10 exercises you can do at your desk to help maintain a healthier lifestyle. (Bonus 3 minute stretching routine at the end!)

Lower Body

Seated Leg Raises

With your feet raised off the ground, extend one leg out straight in front of you and hold for 5 seconds while tightening leg muscles. Lower and alternate legs without letting your feet touch the ground. Repeat 15 times per leg. (For those looking to bump up the intensity, try looping a purse or briefcase strap around your ankle!)

deskercise bingo

Download a deskercise bingo card to bring a little fun to the work week!

Seated Squeeze

You can get an easy workout in while sitting at your desk typing away! Simply squeeze your derriere for 5-10 seconds, then release and repeat until tired.

Desk Squats

Who needs a chair when tone your legs while working! Push back your chair from your desk and stand with your feet shoulder-width apart. Begin to sit as if your chair was still there and when the top of your legs are parallel with the floor hold for 10-15 seconds. Repeat movement 10 times. If you can’t go until your legs are parallel sit until you feel your legs tighten, but not strain (we are looking to feel healthier not hurt ourselves).

Inner Thigh Tightening

To complete the lower body workout, grab a book and place it between your knees. Squeeze the book between your knees for 30-45 seconds, rest and repeat 5 times. Those looking for an additional challenge, you can replace the book with a ream of paper.

Upper Body

Bicep Handshake

While sitting straight up in your chair lock your fingers so that one thumb points up, while the other points down. With your elbows bent, pull and hold for 10 seconds, release and repeat 10 times. This exercise will work your biceps and shoulders while you read that 30-page report!

Rocky Balboa Meets Jersey Shore

Release your inner animal while toning your chest, arms and core! Simply alternate fist pumping (raising arms alternately above your head) with a few punches and jabs. Pump, pump, jab, jab, pump, pump, etc. for one minute. Rest and repeat for a total of 10 minutes.

Genie in a Chair

Cross your legs underneath you in your chair, then put your hands on the armrests and push yourself upwards. As you raise your body above the chair (like a floating genie), hold for 15 seconds, rest and repeat 10 times. Remember to keep your back straight and your core tight.

Desk Dips

Using a desk or chair (without wheels), place your hands on either side of your body, while sitting facing away from the desk. Firmly grip the desk or chair and plant your feet a foot or two away from you, raise your body off your chair or desk. Bend your elbows until they are at a 90 degree angle with the desk or chair. Without using your legs, lift your body back to an upright position with your arms locked. Repeat motion 10 times.

Core or Abdomen

Silent Ab Squeeze

This exercise can be completed at any time or place during the work day! Simply tighten your abdominal muscles while taking a deep breath. As you tighten your core and breathe in, it will feel as though you are pulling your abs towards your spine. Hold and squeeze for 10 seconds, release and repeat 20 times.

Chair Crunches

Place your elbows on top of your thighs; attempt to curl your chest towards your legs as you tighten your core. Resist the movement with your arms and hold for 10 seconds. Rest and repeat 20 times.

For those who can’t make lunchtime yoga or just need to work on their flexibility here is a 3 minute stretching routine from shelterpub you can do at your desk. Click here for a printable chart.

Deskercising can help put a little excitement into your day, while increasing your overall health. No worries about being embarrassed, chances are your co-workers will be impressed!