Healthy Workplace: 10 Fun & Simple Desk Exercises for Office Workers

Written By: Vivian Benjamin

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Modern Times Working Behaviour
Presently, most of the population around the world is either overweight or obese. Generally, obesity is caused by a poor diet and sedentary lifestyle. Normally, an individual who is obese tends to sit long hours than lean individuals.



In the past, people have to walk to reach their destination and do manual labour as their job. However, in this modern age, the mode of working has become computer-based in both developing and developed countries. Although some people choose to work from home, it is still the same situation as they are likely to sit for more hours while working.



Not only will this habit affect their physical health but also their eye health and mental health. The eye is a sensitive organ, susceptible to various disorders predominantly impaired vision. Apart from that, there is a rise in transport use, due to advances in technology causing humans to favour an easy journey to work rather than walking as exercise, therefore; escalating the prevalence of cardio-metabolic disease thanks to reduced physical activity.

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Workplace Environment
Several strategies have been introduced to counterbalance the increasing sedentary behaviours such as sit-to-stand, cycle desk and treadmill however; these strategies may not benefit every individual in the same way since humans are unique in their way.



Aside from being obese, approximately 80% of office workers report musculoskeletal illness, according to a study. The cells inside your bones are sensitive to the external and internal environment. Therefore, moderate stress enhances bone health, while a lack of stress such as bed rest and sedentary behaviour causes weak bones.




In addition to that, office workers are frequently exposed to high job demands, multi-tasking, deadlines, and performance pressure. This workplace culture leads to an individual spending more time sitting in front of the computer, thus; intensifying neck and muscle pain (musculoskeletal disease).



Despite having work breaks, many workers still choose to work more hours to fulfil the workload. Office workers need to be encouraged and inspired to carry out several strengthening exercises to decrease musculoskeletal injuries in the workplace. 




An Overview of Physical Activity
Exercise has always been known for its plenty of health benefits. Moreover, it has the power to create good quality of life and improve mood. High-intensity exercise increases vasodilatation, therefore; improves blood circulation. Research shows that physical activities promote the skin’s capacity to preserve water and impede dry skin.



Sedentary behaviour leads to people developing cardiovascular disease, diabetes and musculoskeletal disease. A healthy adult should aim to exercise at least 150 minutes of moderate or 75 minutes of high-intensity exercise weekly. In addition to that, always perform 2 sessions of strengthening exercises in a week. Generally, many people only perform aerobic exercises but fail to incorporate strengthening exercises.



Strengthening exercise has the power to build muscle mass, muscle strength, and endurance. This form of exercise also has shown benefits to lower the risk of cardiovascular, diabetes, cancer and musculoskeletal diseases. The recommendations are to practice either 1 or 2 types of strengthening exercises for at least 30 to 60 minutes. 





10 Examples of Desk Exercises You Can Practice
Here are some simple and fun desk exercises you can perform in your workplace. Performing these exercises for 5 to 10 minutes can stimulate blood flow throughout the body and boost productivity.
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1. Desk Push-ups
Face your desk and lean against it, with your hand wider than your shoulders, and ensure your arms are straight. Lower yourself until your chest almost reaches the desk, and then return to the starting point. Repeat 10 times. 

2. Chair Dips
Make sure you use a chair without wheels for this exercise. Stand in front of the chair, and then put your palms on the chair, with your fingers facing away from you. Keep your heels on the ground with your leg straight. Lower yourself until your upper arms are parallel to the ground. Return to the starting point and perform this exercise 10 times. 

3. Shoulder Stretch
Stand up straight. Hold one arm across your body and pull your elbow into your chest with your other hand. Stretch your shoulder and stay in the same position for 30 seconds. Repeat 10 times for both sides. 

4. Shoulder Rolls
You can either do this exercise while standing or sitting. Maintain a good posture regardless of your position. Bring your shoulders up and roll them backwards. Do it 10 times. Then, roll your shoulders up and forward another 10 times. 

5. Neck Rotation
Sit down in a chair and keep your head upright. Gently move your neck to the left and remain for 20-30 seconds. Next, do it on the right side. Perform 5 times each on both the left and right. 

6. Neck Retraction
Place your fingers on your chin and gently push your head backwards. Feel the stretch in the back of your neck. Hold for 2-3 seconds before returning to the starting point. Make sure you keep your eyes facing forward the whole time. Repeat 5 times.

7. Back Extensions
Sit in a chair with your feet together or you could stand straight, which ever is comfortable for you. Put the palms of your hand on your back as a support. Gently lean backwards and you can feel your lower back stretch. You can repeat this exercise 5 times. 

8. Forward Stretch
Sit on a chair with your feet together on the ground. Gently bring your head downwards and let your arms fall by the side. Remain in this position for 3 seconds before returning to the starting point. Repeat this exercise 5 times. 

​9. Leg Lifts
Sit down on your chair. Maintain a good posture. Lift one leg straight until your hamstring comes off the seat. Hold for at least 10-20 seconds. Repeat on both sides 5-10 times depending on your flexibility. 

10. Seated Leg Extension
Sit on a chair with your feet on the floor. Lift a leg by squeezing the muscle on the front of the upper thigh. Hold for a second then return to the starting point. Repeat 10 times on both legs.

All in All
Office workers are prone to developing obesity, musculoskeletal diseases and cardio-metabolic diseases due to workplace cultures. Thanks to their high-demand jobs and technology improvement, they cannot be physically active. However, these workers can be motivated to start doing some simple desk exercises while working.



You can incorporate numerous exercises or stretches into your work life, so choose what works best for you. Furthermore, once you start doing these simple stretching you might find yourself diving into aerobic exercises. Nutrition Takes has specially selected these fun and simple exercises for you to enjoy.



Share in the comment section below if you tried them or if you have any other exercises that work best for office workers. Anyone reading this article can gain some insights from your ideas. Let’s all live a productive and happy life.



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References
1.   Guirado, T., Bourdier, P., Pereira, B. et al. (2022); Metabolic profile in women differs between high versus low energy spenders
     during a low-intensity exercise on a cycle- desk; Scientific Reports; 12: 9928.
2.  Ryde, G.C., Atkinson, P., Stead, M. et al. (2020); Physical activity in paid work time for desk-based employees: a qualitative study of
     employers’ and employees perspectives; BMC Public Health; 20:460.
3.  Thompson WR, Sallis R, Joy E, Jaworski CA, Stuhr RM, Trilk JL. (2020); Exercise Is Medicine; American Journal of Lifestyle Medicine;
     14(5):511-523.
4.  Bennie, J.A., Shakespear-Druery, J. & De Cocker, K.(2020);  Muscle-strengthening Exercise Epidemiology: a New Frontier in Chronic
     Disease Prevention; Sports Medicine; 6:40.
5.  Mohammad H.D. et al (2022); Educational intervention for promoting stretching exercise behaviour among a sample of Iranian
     office employees: applying the Health Promotion Model; Journal of Pain Research; 12:733-742.