Modern technology has given us plenty of benefits and conveniences, but one major downside is that many of us spend most of our working hours at a desk in front of a computer screen. Owing to a busy schedule, it may be difficult to squeeze in a long workout every day, soif you're having trouble finding time to stay active, you may want to try doing short workouts throughout the day instead. A quick exercise session at your desk can increase blood flow, helping you push through your mid-afternoon slump. And what’s better? You don’t need a treadmill or a rack of dumbbells to follow this workout schedule! Check out these exercises as suggested by fitness coach and sports nutritionist Hasti Singh that you can try without any or with minimum equipment.
You'll need a stationary (not wheeled!) chair to do this exercise. Move to the front of the chair and place both hands in front. Place your palms flat on the chair, bend your elbows straight back and drop yourself several inches straight down, maintaining your back as near to the chair as possible. Then come back to the usual position.
Push-Ups by the Desk
Be sure that your desk can support your body weight before trying this out. Once you have your hands flat on the desk, you can step back a few steps so as to spread your fingers wider than your shoulder-width. Keep your core tight as you lower yourself forward. Straighten your arms but do not lock them.
Squats on a Chair
Try this exercise between meetings, during a call, or at any other time during the day. All you have to do is get out of your chair and lower your body, back down, pausing just before you sit down again. (To train those glutes, keep your weight on your heels.) Then go back to your feet.
Crunches on a Chair
Place your feet flat on the floor and sit on your chair. Lift one leg toward the opposite elbow, turning your torso down towards it, and then return to the sitting, straight-back posture.
You're in luck if you have a swivel chair. With these oblique abs fix, take advantage of its twist. Hold onto the edge of your desk while sitting straight and with your feet hovering over the floor. Swivel the chair from side to side using the core.
Eagle Arms Stretch
This stretch is helpful for your shoulders and upper back. When you're seated, extend your arms straight out. Put your right hand under your left and bend it upwards. Grab the outside edge of the left arm with your right hand or clasp your hands together. Lift your elbows towards the ceiling while removing your hands from your face. Turn your head in both directions.
So, what are you waiting for, get the fitness game going!