Many people nowadays are very busy working, they have to sit at the desk for eight to ten hours per day. They do have not enough time to do exercise, which makes their health worse. It means that they are easier to get sick. Therefore, some exercises when sitting and working are so necessary.
This article is for you, a very busy person. Let’s scroll to the bottom to find the suitable solutions for your problem.
Getting Cardiovascular Activity
Execute jumping jacks
Sit up straight with your back straight. Keep your knees together by bending them. Your toes should just make contact with the floor. Open your legs and extend your arms overhead at the same time. Continue to perform this movement quickly for 30 reps. This exercise will increase your endurance and get your blood flowing, which will help you think more clearly.
- Do these exercises with just your legs if you need to type.
Get in a run
Point your toes and extend your legs. Bending your arms at the elbows or keep them flat on the keyboard. Engage your core muscles and lean back until your shoulder blades just brush up against the back of the chair.
Then, lift your legs in front of you slightly and bend your left knee toward your chest. Turn your right shoulder to face your left knee. Quickly switch to the opposite side for 30 alternating reps. This type of running can help you improve your cardiovascular fitness and strength.
Go for a waterless swim.
Engage your core muscles and bend forward at the waist. Your legs are dangling from the side of your chair. For 30-50 reps, kick them in a fluttering motion. This can improve your endurance while also strengthening your leg muscles and abs.
You can also try flutter-kicking your arms, either with or without your leg. Perform this action above your head or in front of your body.
Do toe taps
Start with putting your feet flat on the floor. Turn to face the front of your chair. Lift your right arm and tap your left toe on the chair at the same time. For 45 to 60 seconds, alternate sides quickly. Remember your arms straight when touching the toes. This strengthens your legs, abs, and arms while targeting your cardiovascular system.
Building Strength with a Chair
Work your arms with press ups
Sit on the edge of your chair and keep your knees together while bending them. Keep your arms at your sides, with your hands on the chair seat. You can also keep hold of the armrests. Then, using your hands, gently lift your arms up. You might even grow taller. Repeat the press up for a total of 30 reps.
Squeeze your knees and butt muscles together while pressing down on your hands for a challenge.
Sculpt your pecs with chest squeezes
Form a goalpost with your arms by keeping your upper arms parallel to the floor and your lower arms perpendicular to it. Engage your chest and arm muscles, as well as your forearms, and press them together. Then raise your arms about an inch. Return to the starting point and complete as many reps as possible while maintaining proper form.
Build leg muscle with toe and heel raises
Sit up straight and contract your calf muscle, causing your heels to rise and you to be on your toes. Then, return your heels to the floor and repeat this exercise for 30 reps. For 30 reps, reverse the motion by lifting your toes off the floor instead of your heels. These exercises work on and strengthen the muscles in your lower leg and knee.
Put a large book on your knees and raise your toes and heels to add resistance.
Hit your quads and hamstrings with leg extensions.
Sit with your glutes on the chair’s edge and your knees bent. Lift one leg up while keeping your knees bent. Straighten your leg, hold it for a few seconds, and then return to the starting position. Repeat for 15 reps on the same leg before switching to the opposite leg.
Make the extensions more difficult by extending both legs at the same time. This also has the additional benefit of strengthening your core.
Squeeze your glutes.
Sit up straight and clench your lower back and bottom muscles. Squeeze for 30 seconds, then release for 30 seconds. Do as many reps as you can or set a goal of a certain number of reps per hour. This can help you build and shape your glutes.
Do crunches on the chair
Straighten your back, bend your knees, and keep them together. Engage your core muscles by holding your hands behind your head. Hinge back slightly, grazing the back of your chair. Hinge your hips forward and place your right elbow on the outside of your left knee. Return to the starting position and repeat for a total of 20 alternating reps.
Changing Your Desk Routine
Take frequent breaks
Reduce the amount of time you spend sitting at your desk. Every 10 minutes, get up and move your body for 20 seconds. Every 30-60 minutes, take a longer 2-5 minute break. This can both refresh and energize your body and mind while also providing exercise. Among the activities, you could partake in are the following:
- Doing jumping jacks
- Doing push ups against a wall or desk
- Performing yoga poses
- Doing neck and shoulder circles
- Doing arm beats
Use a standing or treadmill desk
Ask your boss if you can use a standing desk or a treadmill set to a low speed at your desk. Walk slowly throughout the day, or alternate sitting and standing or walking as needed. This not only gives you exercise, but it can also improve your physical and psychological well-being during the workday.
Be aware that treadmill desks may provide more benefits than standing desks.
Walk whenever possible
Use every opportunity to move your body during the course of your workday. Take the stairs instead of the elevator, pace while talking on the phone, or jog in place while reading a report. These can help you get some exercise and keep your body and mind in good shape throughout the day. Other methods for increasing movement while working at a computer include:
- Walking down the hall to speak to colleagues or friends instead of emailing
- Do squats while waiting for your printer or copier
- Hold a walking meeting
- Take the stairs to the restroom on another floor
Final reminder for exercise when sitting
Whatever the reason, there’s no doubt that exercising while sitting can be just as effective as doing so while standing or walking. So if you’re looking for a way to improve your cardiovascular health without breaking a sweat, give it a try!
Keep doing exercise everyday to protect your health and weight loss if you try your best for a long times. Although you are very busy, doing exercise for a few minutes can help you relax and make your body better. With these methods you will feel comfortable though seated.