Are you one of the millions of Americans who sit at a desk in front of a computer or phone all day? Leading a sedentary lifestyle — those where you engage in little to no physical activity each day — is one of the leading contributors to obesity. Here are 10 simple ways to add exercise to your day and burn calories at your desk.
1. Sit tall in your chair and reach your arms above your head. Slowly extend the right hand and then the left. Repeat a few times.
2. Turn your torso to the right, using the arm of your chair to pull into the stretch, while turning your head and neck to the left. Repeat on the other side.
3. Roll your head to one side, gently extending the stretch in your neck. Repeat on the other side.
4. Scoot your chair back and lift your right heel onto your desk. Lean forward to stretch your leg. Point and flex your foot. Repeat with the other leg.
5. Sitting in your chair, lift one leg straight and hold for a few seconds, then lower your foot and hold just above the floor for a few more seconds. Switch legs and repeat.
6. Grab the edge of your desk. Roll your chair backwards and lower your head between your arms to stretch your back and biceps.
7. Place your hands on your chair seat and lift your body away from the chair. Hold for a few seconds. Repeat to give your chest and shoulders a workout.
8. Roll your wrists and ankles several times to reduce stress on these joints. Repeat in the opposite direction.
9. Contract your abdomen and gluteal muscles and hold for several seconds. Repeat throughout the day.
10. Pull your arms out wide to stretch your chest and back muscles. Rotate your shoulders back. This move helps improve your posture.