DESKERCISE: 10 Basic Office Workout Exercises

Sitting is sabbotaging your health:
LET’S DESKERCISE!!

Studies have shown that prolonged sitting – the sort of sitting most of us do between 9am and 6pm – can have a severe impact on our health and mood. But luckily, spending all day at the office doesn’t necessarily mean that we have to spend it sedentary.

At RAWK we made it to our mission to help offices in Shanghai create healthy environments, and maintain energy throughout the whole day. In this week’s “Fitness & Nutrition” feature we introduce you to 10 simple exercises that you can do at your desk and that will help you regain vitality, maintain energy and excel on a whole new level! Happy deskercising!


1. Paper Push Up’s

 
Good for:
Strengthening your arms and chest.
How to do it:
With both hands on your desk, walk your feet back to a 45°-angle. Do a dozen push-up’s.


2. Stapler Curls

Good for:
Toned arms.
How to do it:
Seated or standing, take the stapler (or water bottle) in one hand with palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards your chest. Pause momentarily, then lower the stapler back down. Repeat 15 times, switch.


3. Book Press

Good for:
Triceps.
How to do it:
Grab the heaviest book you have, hold it behind your head. Extend your arms up, drop it back down by your neck and repeat.


4. Shoulder Blade Squeeze

Good for:
Posture, stiff neck, upper back.
How to do it:
Pretend to hold a pencil between your shoulder blades. Squeeze them together for 10 seconds, release, repeat.


5. Chair Squats

Good for:
Toned booty and thighs.
How to do it:
Stand in front of your chair, lower yourself down until your butt hits the edge, then pop back up. Repeat 15 times.


6. Tricep Desk Dips

Good for:
Toned arms that will look great in your office wear!

How to do it:
Facing away from your desk, place hands shoulder-wide apart with legs extended. Bend your arms, then mostly straighten to keep tension on your triceps and off your elbow joints.


7. Wall Sit

Good for:
Toning your quads
How to do it:
Stand against a blank wall space, squat down into a 90° angle, hold, slide back up, repeat.


8. Standing Calf Raisers

Good for:
Blood circulation, strengthening calf muscles.
How to do it:
Starting with feet together, rise up to raise your calfs, hold for 10 seconds, release and repeat.


9. Get a (Leg) Raise

Good for:
Tightening abs.
How to do it:
While sitting straighten your legs and hold for 10 seconds. Lower it almost to the floor, hold, and repeat on the other side


10. The Office Genie

Good for:
Tightening abs and arms.
How to do it:
Raise the legs into a criss-cross position while seated in your desk chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. Engage your core, keep breathing. Release, repeat.


RAWK OFFICE WORKOUT

RAWK can support you and your team in adapting a health- and fitness oriented culture at your office. Contact us at service@rawkfit.com to schedule a nutrition workshop and/or an office workout session and enable your team to excel on a whole new level!