Stretch at regular intervals.
The prospect of stretching at your work desk might seem really awkward, but we’re not suggesting you do squats at your desk, here. There are plenty of stretches you can do either sitting down or standing up that can help ward off pain and stiffness while boosting your energy and alertness.
Work some stretches in at regular intervals throughout the day — even if they’re just for a minute.Leg extensions, standing up and sitting down several times without using your hands, shrugging your shoulders to release tension in your neck and shoulders, and circling your wrists and hands in air circles.
Please Keep Your Seat
The seated crunch allows you to work your abs while keeping your upper body still. Place your hands on your armrests with your elbows bent and pointing back. Contract your abs and slowly pull your knees toward your chest. Pause, lower and repeat.
The Seated Leg Raiser
When pay raises are nowhere to be seen, consider the leg raise. While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.
The Lunch Break Hammy
Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.