RAWr, hits me.

So you’re stuck in front of the computer all day. Or, you put in so many hours in the office that the only exercise you do is getting up from your desk and going to the toilet. Don’t let this daily sedentary position stop you from keeping fit, though. Here are some simple desk exercises that you can do while at work. (P.S. Now you won’t have an excuse for not exercising, such as “I don’t have time, I’ve got so much stuff to do at work.”)

 

Stave off computer eye strain by letting your eyes rest every 20 minutes. Gaze around the office, hang up a soothing panoramic picture and look at it for around 20 seconds. Just remember that your eyes, like the rest of your body, need a break. And besides, you wouldn’t want to risk getting glaucoma, developing near-sightedness, and having blurred vision, would you? 

 

Improve your flexibility by doing some stretching exercises. You can’t just pound away on your keyboard all day! 

 

1. Give your right hand a break from holding the mouse. Lift up both arms and stretch as high as you can. Hold that position for 10 seconds. Then, stretch your right arm even higher, then your left one. Repeat the movement a few more times.

2. Do some arm stretching. First, extend your right arm to your left (like you’re reaching for something on your left but using your right arm and without fully twisting your body to do so). Second, put your left arm under your right arm, bending your left elbow as you do so. Do the same for your left arm. 

3. Avoid having a stiff neck with this simple exercise: Gently turn your head counterclockwise, then turn it again clockwise. Another way is to tilt your head to the right, as if to connect with your shoulder. Use your left hand to gently press your head down. Hold this position for 10 seconds, then do the same on the other side. 

4. Do chair squats. If you have a private or semi-private cubicle, you’ll have lesser chances of feeling dyahe as you do this exercise. Here’s what you should do: Push yourself away from your desk and stand up, with your feet mirroring the same width of your shoulders. Then, with your chair behind you and your arms extended, slowly squat until you are almost sitting on your chair. Hold the position for about 10 seconds. Make sure you suck in or contract your abs as you squat. Repeat 10-15 times. 

 

Tip: Use the stairs as much as possible. Say your office is on the third floor. What’s the harm in climbing three flights rather than taking the elevator? Meanwhile, for those whose offices are in higher levels, get off two or three floors before your office floor and hit the stairs.