Exercise & Fitness: Quick Workouts at Work
Sitting at a desk for hours can leave your muscles and joints feeling stiff and tired. The good news? You don't need a long workout to get your body moving again.
Take a Movement Break Every Hour
About once every hour, get up and move for a few minutes.
Stand up and take a few slow, deep breaths.
Walk around for about five minutes.
Look away from your computer and give your eyes and mind a break.
Then, try a few simple exercises at your desk.
Sitting Exercises
While sitting, gently move through these exercises:
Head tilts: Slowly tilt your head forward and back.
Head turns: Turn your head gently from side to side.
Side bends: Bring your ear gently toward each shoulder.
Shoulder shrugs: Lift your shoulders toward your ears, then relax.
Shoulder rolls: Roll your shoulders forward and backward.
Wrist circles: Circle your wrists in both directions.
Ankle circles: Circle your ankles in both directions.
Standing Exercises
Stand up and try:
Arm circles: Circle your arms forward and backward.
Knee bends: Bend your knees halfway, then return to standing.
Knee raises: Lift one knee at a time. Use a wall for support if needed.
Spine twists: Place your hands on your hips and gently twist side to side.
Side bends: Place your hands on your hips and gently bend from side to side.
How Many Repetitions?
You only need a few repetitions of each exercise. Move slowly and comfortably, and don't force any movement that causes pain.
A short movement break can help loosen your muscles, get your joints moving, refresh your mind, and help you feel more energized throughout the day.
Move more. Feel better. Work smarter.
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