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Stay active at your desk: Discreet exercises you can do without being noticed

In today’s sedentary work culture, it’s easy to spend hours glued to our desks. However, staying active throughout the day is crucial for our health and well-being. Why not keep it simple with desk exercises?

One in four sits for more than eight hours a day, while four in 10 do not exercise in a vigorous or even moderate way. In addition, one in every 10 Americans reports both behaviors – sitting for more than eight hours a day and being physically inactive.

Thankfully, there are several exercises you can do at your desk that are both effective and discreet.

The following are nine subtle moves that will keep you feeling energized and healthy, all without drawing attention from your coworkers.

Seated leg lifts

One of the easiest exercises to perform at your desk is the seated leg lift.

  • How to do it: Sit up straight in your chair, extend one leg out straight, hold for a few seconds, then lower it back down without touching the floor. Repeat with the other leg.
  • Benefits: This exercise strengthens your quadriceps and helps improve circulation in your legs.

Desk push-ups

Transform your desk into a piece of gym equipment with some discreet push-ups.

  • How to do it: Stand a few feet away from your desk, place your hands on the edge, and perform push-ups by lowering your chest towards the desk and pushing back up. Keep your body in a straight line.
  • Benefits: This exercise works your chest, shoulders, and arms.

Seated torso twists

Add some mobility and strength to your core with seated torso twists.

  • How to do it: Sit up straight with your feet flat on the floor. Place your hands on your desk, twist your torso to the right, hold for a few seconds, then twist to the left.
  • Benefits: This move engages your obliques and helps maintain spinal flexibility.

Shoulder shrugs

Relieve tension in your neck and shoulders with simple shoulder shrugs.

  • How to do it: Sit up straight and lift your shoulders towards your ears. Hold for a few seconds, then relax your shoulders back down. Repeat several times.
  • Benefits: This exercise helps reduce shoulder tension and can prevent stiffness.

Calf raises

Strengthen your calves and improve circulation with discreet calf raises.

  • How to do it: While seated, lift your heels off the ground and hold for a few seconds before lowering them back down. You can also do this standing behind your desk for a greater range of motion.
  • Benefits: Calf raises promote blood flow and strengthen your lower legs.

Glute squeezes

Engage your glutes without anyone knowing by doing seated glute squeezes.

  • How to do it: Sit up straight, squeeze your glutes as hard as you can, hold for a few seconds, then release. Repeat several times.
  • Benefits: This exercise strengthens your glutes and can help prevent lower back pain.

Ankle circles

Keep your ankles flexible and prevent stiffness with ankle circles.

  • How to do it: While seated, lift one foot off the floor and rotate your ankle in a circular motion. Do a few circles in one direction, then switch directions. Repeat with the other ankle.
  • Benefits: This move improves ankle flexibility and can help reduce the risk of sprains.

Seated marching

Get your blood flowing with some seated marching.

  • How to do it: Sit up straight and lift one knee towards your chest, then lower it back down and repeat with the other leg. Continue alternating legs in a marching motion.
  • Benefits: This exercise increases circulation and can help boost your energy levels.

Wrist and finger stretches

Prevent stiffness and strain in your hands and wrists with some simple stretches.

  • How to do it: Extend one arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards you, stretching your wrist and forearm. Hold for a few seconds, then switch sides. You can also do individual finger stretches by pulling each finger gently.
  • Benefits: These stretches can reduce the risk of repetitive strain injuries and improve flexibility.

In conclusion

Incorporating these discreet desk exercises into your daily routine can help combat the negative effects of prolonged sitting. They are easy to do, require no special equipment, and can be performed without drawing attention.

So, next time you’re feeling stiff or sluggish, try a few of these moves to stay active and healthy at your desk. Your body will thank you!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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