11 Quick Exercises in the Office So You Don't Neglect Your Health

We may already be in the 21st century, but the way we work hasn’t changed that much. Many jobs still require employees to sit in front of a computer all day. While technology has enabled businesses to sustain operations throughout the recent health and economic challenges, it hasn't altered the fact that we sit on a desk – perhaps even longer than before – and that prompts body aches and pains, particularly on the spine and wrist.

Thankfully, there are exercises you can do in the office to help mitigate these problems.

Sitting Is the New Smoking

Studies show that sitting too much is bad for the health. Those with jobs that mostly require being in a sitting position for hours on end every day were at higher risk for heart disease, diabetes, high blood pressure, and obesity. Plus, it wreaks havoc on the back, ruining your posture. If your job entails a lot of typing, it can cause carpal tunnel, a syndrome characterised by tingling and numbness in the wrists and hands.

With the help of quick, easy, and simple movements, employees can add activity to their day, and the great thing about it is they can even do some of these while sitting. Here are 10 exercises in the office that can get you started.

1. Tricep Dips

Who says you can't tone your arms while at your desk? For this exercise, all you need is a chair that you can keep stationary. Check if you can lock the wheels of your swivel chair. Or, grab a regular, sturdy chair.

Start by positioning yourself in front of the seat, with your back facing the chair. Place your palms on the seat part of the chair and bend your elbows back. Straighten your arms as you get up and repeat the dips 20 times. Make sure you're not too far from the chair as you do this exercise.

Related article: 5 Quick Office Exercises for a Healthier, Stronger and Better You

2. Spinal Stretch

One of the most commonly affected body parts by poor sitting posture is the back. This exercise can help soothe any back pain you may be experiencing.

Sit up straight on a chair and raise both arms, then place one hand on the desk. With the other hand, reach behind to grasp the back of the chair and twist to the left. Stay in this position for eight counts before releasing the pose. Repeat with opposite hands and twist to the right. Do this four times on each side.

3. Wrist Flexor and Extensor Stretches

When your fingers are constantly in a "clawing" typing position, the tendency is for the muscles and joints to feel stiff if not stretched out.

With this exercise, you need to stand and extend one arm in front of you, with the palm facing down. Use your opposite arm to pull the other hand's fingers upward, stretching the wrist area. Hold this pose for two counts and then do it again, but pull the same fingers downward instead. Repeat the entire process on the opposite arm.

4. Chair Levitation

Chairs are versatile tools for working your arms and core. For this move, grab a chair with an armrest. Use a regular chair without wheels for this one.

Start by sitting on the chair with your legs crossed. Grasp the armrests, suck in your tummy, and pull up a few inches above the seat. Stay in this position for eight counts and repeat five times, resting for 30 seconds between reps.

5. Wall Push-Ups

Walls are also great when it comes to building strength with resistance.

This exercise requires you to stand up and face a wall. Place your palms on the wall and lean towards it, bending your elbows in the process. Contract your abs as you move towards the wall, keeping your body straight. As you push back against the wall, straighten your arms. Make sure not to lock your elbows.

6. Chest and Back Stretch

Nothing feels as great as a good stretch, and this exercise helps relieve any tension developing in the nape, shoulders, and back area.

For this pose, clasp your hands together behind your head just above the nape area. As you stretch out your arms, wing your elbows out. Keep this position for six counts before taking a deep breath, releasing, and repeating the move another time.

7. Leg Stretch

The legs are often also neglected when sitting behind a computer for hours. This move helps promote blood circulation and gives those muscles a well-deserved stretch.

Start by sitting straight in a chair and stretching out both legs in front of you. Keep the soles of the feet planted on the floor. Hold your chair's armrests and scoot to the front part of the seat, leaning forward. Raise one foot as high as you can and keep this pose for three counts before lowering the leg slowly and repeating on the other side. Do the move eight times for both legs.

8. Chair Squats

When you're stuck on a chair for hours, you don't get to activate your glutes, aka butt muscles.

For this move, stand up, clasp your hands together, and squat down, engaging the glutes as you do so. Make sure to keep your heels firmly planted on the ground. Repeat for a total of 10 times.

9. Shoulder Shrugs

Here's another office exercise that feels amazing for your back and shoulders.

You can do this move either standing up or sitting down. Start by shrugging your shoulders upward, bringing them towards the ears and holding the pose for five counts. Take a deep breath, relax, and repeat five times.

10. Upward Wrist Stretch

Just like with any muscle, it's necessary to take breaks and move them in a different position to prevent any cramping or stiffness.

With this move, you need to sit up straight in a chair. Raise your right wrist over your head and, using your left hand, pull it and stretch to your left side. Keep this pose for eight counts and then release. Repeat on the other side. Do this exercise four times on each side.

11. Equal Time For Breathing In And Breathing Out

Do not forget the significance of promoting mental health, too. With offices often a breeding ground for conflicts and pressure, employees need to have simple coping mechanisms to deal with stress. Breathing exercises may seem basic and easy, but it's precisely the point. Breaths, when controlled, can soothe your nerves and help manage anxiety in challenging situations.

While sitting on a chair, breathe in through your nose and count to five. Next, breathe out and count to five. Repeat as many times as you feel like doing it.

The beauty of these moves is that you can do them anytime at your desk and they don't require any fancy equipment. You can squeeze them in before starting your day, during breaks, or between meetings. You don't have to be athletic to do any of the poses successfully, but they create a sense of challenge so you still push yourself to move somehow.

With these exercises in the office, you can add physical activity to a busy day. Try to invite a friend or colleagues to join you while doing these moves so you can have more fun. The more you do it, you'll notice yourself becoming more alert, agile, and hopefully, with less of those nasty body aches and pains.

#LetsGetToWork doesn't entail toiling away. It can mean working out, too. Discover more articles like these on the Career Resources Hub. You can also download the JobStreet app on Google Play and the App Store for easier access.