Sitting is the new smoking; we’ve all heard it. This might sound like an exaggeration but we do spend 8-10 hours a day just sitting at our desks. And even if we want to, doing an hour-long workout on a weekday sounds like a nightmare. But my dear corporate girlie, if you want to stay active without feeling dead at the end of the day, here are some easy exercises to do at work. 

Related: Too Lazy To Get Out Of Bed? 6 Workouts That Are Perfect For You

1. Neck stretch 

Looking at a laptop screen all day strains the neck, especially if they are not placed at the right height. So, ignore those emails for just two minutes and move your neck side-to-side or up and down. These exercises strengthen your neck and increase mobility, releasing stiffness. 

2. Oblique twists

 

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If you have a swivelling chair, oblique twists are one of the easiest exercises to do at work. Just sit on your chair, hold the edge of your desk, and then move side-to-side. Go as far as you can and repeat on the other side.

If you do not have a swivel chair, you can hold the back of your chair with both hands and turn your body to the right and left. Just make sure to move from your core. This exercise will strengthen your obliques and protect your spine. 

3. Seated leg extensions

Seated leg extensions are a great way to keep your body moving without pausing your work. This exercise aims at strengthening your quads, and strong quads are necessary for any kind of physical activity involving your legs. All you have to do is sit with your feet flat on the floor. Lift one leg until it’s parallel to the floor and straight out in front of you. Hold it for a second, then bring it back to the initial position. Repeat 10 times on each side. 

4. Marching in place

Marching in place is a simple, low-impact cardio exercise that can help you improve your balance, core stability, and hip flexibility. Keep your legs flat on the ground with your knees bent and raise them with each step. You can also try swinging your arms from side to side if you’re not too busy hitting those laptop keys. 

5. Heel and toe lifts

Heel and toe lifts target your calves and anterior tibialis, which help in the proper movement of your feet. This exercise also helps lower the pressure in your legs by improving your blood flow. While you are seated, enact the action of standing on your toes, hold it for a few seconds, and release. Do the same for your heels too.

6. Ankle circles

If you have weak ankles, ankle circles will help you strengthen them. Sit on your chair, lift your feet a little from the ground, and rotate your ankle clockwise and anti-clockwise. Repeat 10-15 times on each side.

7. Fingers exercise

Most of us spend our time either typing on the computer or using the mouse which restricts the movement of our fingers. These finger exercises are easy to do and can be done while you’re in a meeting or on your way to the washroom. 

8. Squats

You might not be able to do squats at your desk but you can do this when you go to the washroom. Just 5-10 squats are enough to keep your body moving. So, every time nature calls, also remember to do squats. 

Spending just 15 minutes every day doing exercises at work is far better than skipping your workout altogether.