How realistic is the saying “just moving counts as exercise” when your life is tied to a desk and your focus is fixed on a computer screen almost all day? With modern working conditions and urban lifestyles, finding time to exercise is not easy. The excuse “I don’t have time” has therefore become a very reasonable one.
But did you know that sitting still for long periods leads to a condition known as “sedentary behavior,” or low-energy activities done for extended periods, excluding sleep—such as using a smartphone while sitting or working in front of a computer? This behavior is linked to heart rate and is one of the causes of cardiovascular disease, diabetes, and abdominal obesity, which have already become global health issues. The World Health Organization states that sedentary behavior is one of the leading causes of death worldwide, and currently 1 in 4 people globally do not get enough physical activity.
In reality, if you understand the word “movement” correctly, you can effectively exercise to build strength and balance the muscles in your body. Here are simple ways you can get up and exercise right in your office.
1. Tricep Dips: 15–20 reps
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Simply slide your chair away from the desk. Place the heels of your hands firmly on the edge of the chair with your fingers pointing outward. Move your legs and slide your hips off the chair. Align your knees with your ankles and keep your core engaged at all times. Slowly lower your hips down, then use your arms to push your body back up. This exercise trains your core while toning your arms.
2. Seated Leg Lifts: 15–20 reps per side
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Sit upright on a chair and hold onto the sides of the seat with your hands. Keep your legs and feet together, engaging your core throughout. Lift one leg and extend it straight, tightening the muscles above the knee. Lift the leg slightly upward by about one inch, then lower it down. Repeat for the full set, then switch sides. This exercise helps build strong abdominal and thigh muscles. The small movements also strengthen the deep hip muscles, which are essential for walking, running, bending, and even sitting.
3. Seated Ab Twists: 15–20 reps per side
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Scoot your body slightly away from the backrest and sit upright with your legs and feet together. Place your hands behind your head and open your elbows wide. Bend one knee and lift the leg while twisting your torso to bring your elbow toward your knee. Keep your abdominal muscles engaged throughout. Complete the set and switch sides. This exercise strengthens the oblique muscles and works the hip flexor muscles used for bending, sitting, and walking.
4. Wide Second: 30 reps
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Place one hand on the edge of the desk for support and the other on your hip. Stand with your legs wide apart, toes turned outward at a 45-degree angle. Bend your knees and lower your hips, keeping your knees aligned with your ankles and not lowering your hips below knee level. Engage your core and pulse your hips up and down in short movements of about one inch for 30 reps. This exercise tones the glutes while strengthening the muscles around the hip joints.
5. Desk Push-Ups: 15–20 reps
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Stand at a distance from the desk that feels appropriate—the farther you stand, the more strength is required. Place your hands on the edge of the desk at shoulder-width apart. Shift your weight onto the balls of your feet, engaging your core and keeping your body in a straight plank-like line. Slowly bend your elbows to lower your chest toward your hands, keeping your elbows close to your body. Then push yourself back up. This exercise works the arms, chest, and core simultaneously.