Whether you are working remotely or sit in your office chair, you need to work out. While some of these tasks will require you to stand, you should be able to complete them without needing to locate additional room. And, while some of them don’t even need you to move out of your chair, they’re both really good at circulating blood across the body and reminding the muscles of their potential.
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Begin the day by planking.
Starting your day with a plank hold is a perfect practice to develop before you even seat at your desk. Simply shift your chair on one side and clear enough room on the floor behind you – you just need enough space to lie down and won’t be traveling much.
A plank hold is when you lie down facing the floor and use your forearms and toes to lift up your shoulders, torso, and legs in a strong, downward-sloping line. Then just hold your breath for 30 seconds, 60 seconds, two minutes, or however long you can.
This might seem to be easy, but give it a shot before you make the assumption – planking is difficult! The world record time for keeping a plank pose may be 8 hours, 15 minutes, and 15 seconds… However, you can find it tough to keep for more than a minute or two.
Do a couple leg raises.
Leg lifts are basic but powerful exercises that can be performed while seated. All you have to do is raise your legs off the floor, straighten them both, and place them on an imaginary stool for 10 seconds. Then, gently lower your foot to the floor and replicate a few times.
This is obviously very complex, and it becomes more difficult with each repetition. However, this can help to develop leg muscle, which is vital if you spend a lot of time sitting down.
If you’re having trouble, consider starting with only one knee. Of course, if you’re looking for a workout, apply weights to your ankles!
Carry out stationery curls
Do not get up. Simply look around your desk or your surroundings for a little weight. A closed bottle of water or other strong stationery, such as a big stapler, would suffice. If you don’t want to leave a mess, don’t use your coffee for this!
Now, keep the object in front of you, with your arm straight out parallel to your thigh with your hand facing the ceiling. Grip the item you’ve chosen, then bend your elbow to curve it into your chest. Pause where you are, and gently drop the item back down so the arm is parallel to your thigh again.
Repeat this a dozen times, then switch hands. You will choose to modify the item based on its weight – various weights would fit different individuals. However, it does not have to feel heavy or difficult in order to be reliable. What you’re attempting to do is hold your muscles – not just your fingertips – engaged. So do this as many times as you like in the day.
Experiment on certain shoulder blade pinches.
The obvious limbs to practice shifting are the arms and legs, but the torso and shoulders are often overlooked. The shoulder blade squeeze is a perfect workout that you can perform without leaving your desk.
Simply force your shoulders back so your shoulder blades “pinch” against each other. Hold for 10-15 seconds before eventually releasing. Continue for about a dozen repetitions before taking a break.
If you’re not sure if you’re doing it correctly – or whether you simply want to move this workout concept to the next step – try keeping a (blunt) pencil between your shoulder blades and seeing if you can maintain it there before you start to relax.
Go for a jOG AT YOUR DESK
It is important to recall aerobic exercises. This are strenuous workouts to have the heart pumping blood through your body, allowing you to remain alert and focused.
Standing up and jogging on the spot for 60 seconds without slowing is a brilliant idea for exercise at your desk. To get the full impact, try to raise your knees as far as possible – just be careful not to knock something fragile into the concrete!
Ideally, you can take a 45-minute break from sitting at your desk every 45 minutes or so, but if you don’t feel like leaving your desk, a brisk 60-second on-the-spot jog might be exactly what you need to power through your next session.
Don’t neglect to exercise your ears.
Many people consider workouts that include your most visible muscles and body sections. But don’t hesitate to look at your face! When you’re perplexed by something, it’s all too tempting to squint at a computer without even noticing it. However, if you do something for an extended period of time, you may end up feeling tight and achy, as well as adding to wrinkles on your skin.
Here are some basic facial exercises to help improve your muscles, tighten your skin, minimize wrinkles, enhance blood circulation, and relieve pain in your face and neck.
Do a cheek exercise
Well, let’s begin with a huge broad smile. Drive the fingertips on each hand into the folds between your nose and lips while you’re laughing. Then, keep going “forward” through your cheek muscles when pushing back with your fingertips against this wave. This will help to improve your cheek muscles and leave you looking youthful.
Tighten the jowls and jaw.
This one is a bit unsettling, but it’s easy to do. To begin, insert your tongue into the roof of your mouth. Then, raise your gaze to the ceiling. Now, swallow and smile. It can sound ridiculous at first, so keep working for 30 seconds and repeat as many times as you want during the day.
Exercise your forehead
Another one that can make you sound a little stupid, but don’t be shy about it. Begin by frowning as intensely as you can when pressing your brows down to work the skin and muscles across your forehead. It might help to pretend that you’re attempting to hide your eyes with your brows. Then, do the opposite: raise your brows as far as you can and spread your legs as wide as you can. Perform both of these tasks five times.
Plump up the lips
Stand back and look forward to workout to tone the lips. Now tilt your head back and pucker up – press your lips as far forward as you can. If you manage, do this for around 10 seconds, then take a brief rest before repeated five times.