Move Well       Benefits of Physical Activity


How many hours do you spend stuck in a chair and faced to a screen at the office? A ScienceDaily study showed the average office worker spends nearly six hours sitting at a desk. Add some productivity to your day with exercises designed to help you improve strength and burn calories - on the job.  

Here are a few simple exercises to keep you moving during the day. #TryThisAtWork

You don't have to click off a spreadsheet to sneak this exercise into your office day!
1. Seated Leg Raise: While seated, straighten one or both legs and hold in place for five seconds. Lower the leg(s) back to the ground. Repeat 15 times. 

Stuck on hold or in the middle of a conference call? Put the phone on speaker and fit a few reps into your day.
2. Desk Push Up: Lean against the edge of your desk and do 10-15 push ups. For a less challenging exercise, try leaning against a wall instead.

This exercise is a great way to release tension - especially after a long meeting.
3.  Shoulder Squeeze: Roll your shoulders back and down until your shoulder blades are pinched together. Don't shrug. Hold for 10 seconds, then repeat 10 times.

Headed to the copy machine? Start the trip with some desk squats.
4. Desk Squat: Stand with feet together. Bend your knees so your thighs are almost parallel to the ground. Hold for 15 seconds and release. Repeat for 4-6 reps.

You don't need an official standing desk, or special equipment. Keep it simple, just stand! 
5. Stand: Standing increases your daily caloric expenditure. Stand whenever you can, and consider roping in other coworkers with standing meetings.

Be sure to lock your wheels or find a stationary chair for this one! 
6. Tricep Dip: With your hands on your chair's armrests, push upwards and hold for 10-20 seconds. Release back down to the chair, rest for a minute, and repeat. 

Back up, THIS is exercise!
7. Wall Sit: With your back against the wall, bend your knees and slide down until your thighs are parallel to the floor. Hold for 30-60 seconds.  

How do you deskercise? Send us a video or a tip for a chance to have it featured! 



Made possible with funding through the Texas Healthy Communities Program.

Healthy Nacogdoches