Are you interested in finding some exercises that can be done while sitting down at work or at home? These exercises that you can do while sitting down are perfect for anyone working from a desk or spending most of the day in a chair.
Years ago, my husband had to have back surgery (caused from years of Highschool & College football followed by a fall down an icy set of stairs) and it was around that time that we realized how little he was going to be able to do after the surgery since he would be sitting at his work desk most of the day. Before Mickey started working from home, he spent many hours a day at his desk. He spent countless hours working on the computer, making phone calls, sitting down while on conference calls, etc…
Some days he spent more than 10 hours a day at his work desk, which resulted in very little time moving around. This is not healthy for anyone, but especially a person recovering from back surgery.
While it is important to exercise, sometimes it’s hard to get the exercise that you need during the day. The problem is that if you are sedentary for too long, you will begin to have aches and pains like my husband began having. My husband’s back surgery recovery plan included seated workouts to help his mobility return, and it was essential in controlling the pain.
Often times, back pain is caused by an abdominal injury, hamstring injury, general leg injury, or a pulled muscle, so if you can fit in a workout or even squeeze in some exercise at work – you’ll be ahead of the game.
He had to find a solution and he did: simple exercises to do without even standing up (while he was putting in a full day of work)
Today, I am sharing some ways that you can exercise from your chair.
Unfortunately, his body didn’t appreciate this (backaches, etc… which come with being sedentary). I’m sure his heart health was lacking as well, begging for a little physical activity. When I was in his office one day, just visiting, I started talking to his co-workers. It turned out that everyone had the same complaints.
I hope these ideas help: Exercises You Can Do while Sitting Down in the Office
Here are seven exercises you can do while sitting down in the office that doesn’t even require that you get out of your seat.
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Calf muscle toning
Give your calf muscles a work out by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds.
⇒ Hold for ten seconds, return to the starting position, and then repeat eight times.
Clenches
The beauty of this exercise is that you aren’t getting up and no one knows that you are secretly fitting in a workout.
⇒ For buns of steel, clench your buttocks and hold for ten seconds. Do five sets of eight reps
Ankle Rotations
This exercise can strengthen the flexibility of your ankles and make you less likely to suffer from sprains.
⇒ Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction.
Arm stretches
Just because you’re seated at your desk doesn’t mean your arms can’t do just about anything they want. Many arm exercises can be performed while seated at your desk. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it in the crook of your left elbow and then hold it there. Remember to keep your arms straight to get the best stretch that you can.
⇒ Feel the stretch for five seconds. Do eight reps before switching over to your left arm.
Rotating at the waist
Strengthen your core by rotating at the waist while remaining seated. Get into the proper position by sitting with your legs shoulder width apart and your knees bent over the edge of your chair.
It is almost like a wall sit position, but you are in your chair.
Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Grab the backrest of your chair with your hands for extra support.
⇒ Complete five sets of five seconds on each side.
Crunches
Move to the edge of your chair with your feet on the ground. Lean back on the backrest. Then lift your straightened legs a few inches above the ground and raise your back a few inches off the backrest. Feel the burn in your abdominal muscles and hold for ten seconds.
If this is difficult, bend your left knee a bit or bend your right knee a bit.
⇒ Eight reps of ten seconds each can strengthen your core considerably when done regularly.
Leg Lifts
Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift your left leg until it touches the underside of your desk. Return to the starting position and repeat with your right leg.
⇒ Do ten sets of eight reps to strengthen your thigh muscles and your core.
Being busy is never an excuse to not stay fit. While you should always try to make time for proper cardio and weight training, never forget that there are many other ways you can incorporate exercise into your daily routine by doing this at work or even workout at home. Be sure to always stay hydrated by keeping a water bottle with you at your desk. Eat healthy foods – like my favorite one: 4-ingredient Banana NICE cream!
Doing a couple of simple exercises while sitting down in the office each day can, when done regularly, help to improve your flexibility, muscle tone and strength.
WORKOUTS TO DO AT A STANDING DESK:
If you have a standing desk like the AnthroDesk ErgoSpring Wide Standing Desk Converter, you can move from sitting to standing in a few seconds with the gas spring assisted lift. Standing desks do wonders for your posture and can help with back pain.
Glute Squeeze
While standing straight, behind your desk, squeeze your glutes and hold for 45 seconds. Release, relax, and then repeat. Do at least 10 of these.
Calf Raises
Standing straight, raise your heels until you are on your toes. Hold for several seconds, lower your heels back down, and repeat. Do this 30 times in a row, or more if possible. I often suggest trying to do this for a minute straight, then taking a break and doing it for another minute.
Standing Squats
Stand with your feet slightly wider than your hips and your toes pointing forward. Looking straight ahead, put your weight on your heels and the balls of your feet. Push your bottom back and your feet forward-facing. Squat down, keeping your knees in line with your feet. Hold for a few seconds and stand back up. Repeat 10-12 times.
MY FAVORITE GET-FIT TOOLS:
- WEIGHT-LOSS PLAN. If you are ready to really get serious & lose weight… My husband lost 30 pounds in under 8 weeks using this plan. (Here he was at 6 weeks & 25 pounds lost… the before & after)
- YoNananas is one of my favorite things- it will change the way you snack. If you love ice cream or sorbet, this is for you.
You put fruit in (you freeze the fruit first) and it comes out like ice cream! My favorite combo is mango, pineapple, and one banana. I might do a youtube video on it.
3). The Ninja – you can turn anything into a smoothie or juice. It’s a huge hit in our family.
4. Put this under your desk & workout while you work. 😉
5). FITBIT- This one is wireless, so it is easier for me to keep up with. 😉 Track steps, distance, floors climbed and sleep quality and more, and stay connected with Caller ID and time of day (displayed on the FITBIT).
Learn how to lose fat, gain muscle and feel your best here.
Anthrodesk Standing Desk
You can order a standing desk converter from Anthrodesk. It will work with your existing desk & you can assemble it in under ten minutes. It’s simple to use – I can raise it with one hand, easily.
MORE POSTS YOU MIGHT LIKE:
- STAY IN SHAPE WHILE YOU STAY HOME.
- HOW TO START RUNNING WHEN YOU DON’T LIKE TO RUN
- 30 DAY SLIM-DOWN WORKOUT CHALLENGE
- HOW TO START EATING CLEAN… WHEN YOU DON’T KNOW WHERE TO BEGIN.
Note: Always check any terms and conditions that your doctor may have for you before moving forward with any new exercise.
Betty says
These are great suggestions. I have been trying them already.
Becky (Your Modern Family) says
Awesome!
Debbie says
I do these as well. You can also use the counter in the bathroom to do modified push-ups every time you go to the restroom. Just try 10 reps each time you go. It really adds up
Becky (Your Modern Family) says
smart!
dolores says
One more way but works outside the office also adding to a more active day…., is park as far as possible from the entrance incorporating extra walking into your day. On weekends when I shop, I do the same thing. You’ll find more parking spaces that way! We’ve all heard take the stairs instead of elevators, I take that time to race up the stairs. I also try to bike to my destinations as much as possible. It provides cardio AND saves fuel.
Becky (Your Modern Family) says
Great tip 🙂 I LOVE biking!!
Nicole says
I workout my glutes on a regular basis, and tried the bun clenches…they killed me!! My booty was sore for days!! Very effective. Thanks for this post, I’ve shared with my mom and boss.
Becky (Your Modern Family) says
🙂 haha!! Well yay for being sore b/c then you know it’s working! 🙂
Irma says
I am bound to a wheelchair and always looking for some type of exercise one can do sitting down. I can’t wait to try some of your ideas. Thanks, IR
Becky (Your Modern Family) says
Perfect- I hope they help!
Martins says
I also want to start practicing at home. On the other hand I do not know whether regular bench crunches http://www.open-youweb.com/lawka-do-brzuszkow-olympics-sport-opinia/ will be good and maybe better to buy something better?
Kadeem RazaaQ says
I really like this article! I sit for long periods of time at work and these exercises are very easy to do! Thanks!
Paul says
Arm crunches are most easy when I am sitting in front of my iMac. I will try out rest of the exercises too. Thanks for sharing the tips.
Andrea Cornn says
I just found this and I think I can stay consistent this will work especially when I don’t wanna walk.
paul says
Arm crunches and leg squats are most easy when I am sitting/standing in front of my pc. I will try out rest of the exercises too. Thanks for sharing these amazing workout tips.
Brenda says
Thank you so much for this article!! About 3 months ago I started working from home and my space is so poorly setup, but i didn’t really know how to fix it. I know my back and spine are suffering from it, and now you’ve given me the tools to be proactive about fixing it. 🙂
Reuben Barnett says
Exercising really helps to build a good posture. Thanks for this informative blog it helps me what exercise ill do for working out.
kabirkolle says
Thanks for sharing information about exercise sitting down, Your post is very helpful for more people.
Jenny Mitchell says
Hey Becky! Love your content girl! I’m commenting because I am so lost and I don’t know what to do. My name is Jenny and I’ve been trying to get to my ideal weight of 140 lbs. I tried vegan, keto, raw before 4:00 pm, 80/20 and a bunch of other diets. Nothing worked. I even hired a nutritionist ( she ended up being a total b and not helpful). I actually lost weight on vegan but felt like crap which I feel defeats the purpose of diet. I found this program and I just want to know if you think it’s any good. My friend said it worked for her .
Orven Gonzales says
Sitting all day at work can really affect your health. Right now, I am going to the gym and include strength, flexibility, and mobility training. The majority of people work on a 9-5 basis and they need to at least do some little exercise there. Thanks to this article, you can keep yourself a little active while sitting.
Kate Williams says
really amazing post thanks for sharing
john paul says
Wow! It truly helped me a lot. I have been sitting at desk all day and hurt my back.
This really helped.
Thanks!