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Easy Exercises You Can Do in the Office


Welcome to the workplace of the modern era—sitting in front of a computer, working eight hours a day. You’re reading this article right now: which means you’re likely part of the computer workplace generation—a generation who spends most of the eight work hours in front of a UV-induced screen, dedicated to your work. Or sometimes, you’re sitting just playing games on your phone or browsing through all your social media accounts, trying to keep up with life outside… without actually going outside.

Guilty as charged, right?

It may not seem harmful when you spend everyday with this routine. However, the World Health Organization has identified that a lack of physical activity is the fourth leading risk factor for global mortality. That’s 6% of deaths globally attributed to lack of physical activity.

This sedentary lifestyle is somewhat making you more vulnerable to diabetes, heart disease, and other muscle and bone-related illnesses. What’s more surprising is that research suggests that even some of the most active gym rats you know may still not be doing enough to compensate for the health risks of a sedentary lifestyle.

No one can blame you if you lack the time to do proper exercise. Sometimes, you’re just too unmotivated to do so. But the good thing is, you don’t have to be stuck all day at work, sitting, and thinking about all the exercises you should do but choose not to.

Here are seven easy exercises you can totally do at work:


1. Sky’s the Limit!

Interlace your fingers and stretch your arms upwards as high as you can while your palms are facing the sky… or the ceiling. You can do this while you’re sitting but it’s better to do it while standing. You’ll be amazed by how your back and arms would feel after.


2. Leg Lift

Straighten your back and then lift your left leg up so that it is parallel to the floor. Hold it in the air for about a few seconds then slowly put it down. Then do the same with your right leg this time. Keep alternating between your left and right leg to truly feel its benefits. Another great exercise to try and you don’t even have to stand!


3. Arm Hula-hoop

It’s time to stand up! To do this exercise, stand with your feet a little bit apart and then extend your arms to your sides. Yup, just like in elementary school, when your teacher yells, “Arms to the side!” Then, move your arms in a small backward or forward circle—as if you’re trying to hula-hoop with your arms.


4. Just Like How Jessie J Says It

Everybody look to the left, everybody look to the right—that’s right, she is encouraging you to do this exercise. Straighten your back and slowly turn your head to the left. Hold this position for about a few seconds. Then, turn to your other side and hold it for just as long.


5. Lunge!

You’ll surely get a few weird looks but hey, it’s all for your own good! To do this, put one leg in front of the other. Then, slowly lower the knee of your back leg toward the ground. Do it for about 10 reps then switch your position. It’s simple enough, right? If they call you out, ask them to join in. Just like the Zumba community!


6. Take a ‘Wrist’

Hmm.. bad jokes aside, it’s important to keep your wrist and fingers exercised; and no, typing vigorously to join your office group chat doesn’t count. To do this, stretch your arms forward with your palms facing the floor. Then slowly make small circles with your hands without moving your arms, relying heavily on your wrist. You will feel your wrist getting stretched a bit. If you hear small cracking sounds, that means you need to do this more often!


7. Desk Push-Ups

If you’re feeling a little frisky and energetic, it’s time to do the extreme—a classic deskercise! First, don’t forget to check if your desk is sturdy and steady enough to hold your weight. Once you’re done with the routine safety check, place your hands flat on your desk. Your hands should be a little bit wider than your shoulder width for maximum effect. Then slowly lower yourself towards your desk, relying on your arms and keeping your core tight. Then, push back up until your arms are straight. Do it for a couple more rounds and you’re off to an energetic shift ahead!

There are other ways to stay active at work. You can always opt to take the stairs instead of the elevator or take a walk every 30 minutes or so. Just remember that office or desk work doesn’t always mean you have to stay in place all day.

So get rid of all those excuses and start getting active!

Reach for new heights, apply now! Visit Demand Science Careers and #TakeTheLeap today.

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