Deskercise: Exercises You Can Do at Your Desk

Before we delve into the exercises themselves, let's understand why exercise is important: 

1. Combatting Sedentary Lifestyles

Spending long hours of sitting down has been linked with numerous health implications such as backache, extra weight, and circulatory problems. These negative aspects can be undone by exercising.

2. Increased Energy and Productivity

You could benefit a lot, being more focused if you engage in short periods of physical activities which will keep your mind and body active hence boosting your concentration for the whole day as work goes on.

3. Stress Reduction

Even a little exercise stimulates the discharge of endorphins that could lower stress and make you feel better.

4. Improved Posture

Many such desk exercises aim at strengthening core muscles and maintaining good sitting posture, a must in the context of enduring spinal injury.

Now, let's dive into some exercises you can do at your desk: 

1. Desk Push-Ups

• Stand facing your desk.
• Lean on the desk using your arms with your fingers’ width apart.
• Step back slightly.
• Bend your elbows and bring your chest down towards the table.
• Come up and back to the start.
• Do three sets of ten to fifteen reps.

2. Shoulder Blade Squeezes

• Straighten up on your seat.
• Squeeze your shoulder blades together.
• Hold for 5 seconds.
• Release and repeat.
• Three sets x 12-15 reps.

3. Seated Arm Circles

• Let your posture be upright, extending your arms to the sides.
• Move your arms in small round movements.
• Get smaller circles, but bigger.
• Take 30 seconds and reverse the direction.

Carry out 3 sets with a duration of 30 seconds each.

1. Seated Leg Lifts

• Sitting Up Straight.
• One leg should be lifted with no touching to the floor.
• Hold for a few seconds.
• Lower it back down.
• Alternate legs and repeat.
• 3 sets of 12-15 reps for each leg.

2. Ankle Alphabet

• Lie down and sit in your lap.
• Act like your big toe is a pencil.
• Use your big toe to write the alphabet on the air.
• Do 3 Sets Of The Alphabet.

3. Desk Squats

• Place yourself standing right in front of your desk at a shoulder-width distance apart.
• Bend your knees and slowly lower your body.
• Rest hovering over your chair or desk.
• Return to the initial position.
• Do this 3 times with a rep range of 12-15 reps.

1. Seated Knee Extension

• Have your feet flat on the floor while sitting on the edge of the chair.
• Extend one leg straight out.
• Hold for a few seconds.
• Lower it back down.
• Alternate legs and repeat.
• Perform 3×12-15 reps on each leg.

2. Desk Chair Swivel

• Litterateurs are recommended to sit on the edge of their chairs with their legs off the ground.
• Place your hands on the edge of your desk.
• Swivel the chair using your core from side to side.
• Three sets of 20-30 seconds.

3. Desk Plank

• Stand facing your desk.
• Lean your arms onto the desk with arms width apart.
• Back up a bit and spread your feet apart.
• Maintain your body in a straight position from head to toe.
• Lastly, hold the plank position for about 20-30 seconds.
• Repeat for 3 sets.

4. Deskercises for Discretion

• Do you want to work out at your desk stealthily? Here are a few tips:
• Perform non-movement exercises.
• Prop your way inconspicuously using your desk/chair. 
• Try to perform desk exercises between breaks and emails instead of standing out.

Exercise to do at your desk while sitting. Deskercising is another good practice for students to keep awake and active during their study hours. Here are a few exercises suitable for students:

1. Desk Leg Raises

• Position yourself in a chair, with feet flat on the floor.
• Support this with your hand on the edge of the desk.
• Elevate both of your feet from the floor and stay that way for some time.
• Lower them back down.
• Do 3 sets of 10-12 reps.

2. Desk Toe Taps

• Sit down at your desk with both feet flat on the ground.
• Lift the heels from the floor.
• Raise your toes down, toes on tiptoe.
• Set of 3 repetitions for 30 seconds.

3. Desk Stretch

• Get up and stretch your arms over your head.
• Push your body up as high as possible.
• Hold for 10-15 seconds.
• Repeat the stretch 3 times.