Exercises for the office - all without leaving your chair

Exercises for the office - all without leaving your chair

by Pamela Ng 21 Feb 2020

We know that sitting for long periods of time can lead to issues like soreness and tight muscles. However, long term sedentary behaviour can lead to more major health concerns such as obesity, which increases the risk of diabetes and heart disease. While being bound to a desk does make it hard to get a proper workout, here are 4 great exercises that you can do from your office chair to help you keep your circulation going:


1. Arm circles

Sitting straight on your chair, lift your arms up until they’re parallel to the ground. Move your entire arm in a circular motion 20 times clockwise and 20 times anti-clockwise. This movement works your shoulders and helps to better your posture.


2. Leg extensions

Sit upright with the balls of your feet on the floor. Extend and straighten your right leg and hold for 3 seconds while flexing your foot. Repeat this with the other leg. This helps to work your hips and thighs, while the flexing of the foot engages the muscles in the shins and ankles.


3. Chair slide

This exercise only works if your chair has sliding wheels, so nick your colleague’s while they’re away (just kidding)! Keep your body seated on the chair and your feet on the floor. Extend your legs and (lightly) kick the chair away, then engage your legs and draw the chair back to the starting position. This exercise helps you to work your hamstrings.


4. Chest squeeze

Bend your elbows till 90° and raise your upper arms so that they are parallel to the ground. Position them such that your forearms form a goalpost on front of your face. Bring your forearms together and squeeze through the chest. This can help you to work your shoulders, chest and arms.


Simple exercises can make the difference between a sore body and one that is functioning well. Try these exercises today and you might notice yourself hitting the gym afterhours with more energy and vigour than usual. There’s no need to take sitting down “sitting down” after all!