What are the Top 7 Exercises to Do at Your Standing Desk?
MojoDesk: An advocate of the “Exercise While You Work” movement.
MojoDesk was created with the mindset of ergonomics and functionality. Backed by a parent company with 25 years of experience in designing and manufacturing ergonomic furniture and work stations, MojoDesk has the perfect role model to follow. In fact, the parent company, Xybix, is the trendsetter in many ergonomic features found in sit-to-stand work desks built today… and MojoDesk is simply carrying on with the tradition.
Ergonomics = Health
Ergonomics easily translates to a healthy work environment, and that is what it’s all about.
But it goes beyond just the access to ergonomic and functional work stations. When it comes to health, there is a level of responsibility that falls on the individual as well.
"We are made to move, not sit at a desk 12 hours a day," says Joan Price, author of The Anytime, Anywhere exercise book. "As ergonomic as your desk or chair may be, sitting produces back pains, headaches, and listlessness. You become less productive."
Then there are standing work desks that offer another option. But one noted expert says that “just standing in place” is often as bad as sitting.
So, what if you could work out while you work?
Simple exercises for stretching and exercising at your desk.
This idea of working out at your desk is not an uncommon notion today. The internet is full of suggestions and routines for the worker to employ throughout the day while sitting or standing at a desk. The following seven routines represent some of the most common exercises suggested by experts.
What are the top 7 Exercises to Do at Your Standing Desk at Work?
There are dozens of ways to perform squats at the desk…this is but one sample. Find one you like and use it. Squats are a key exercise for core development, flexibility, and body alignment…all issues affected by prolonged sitting.
Standing at your desk with your feet at hip-width, stand tall and straight. Bend at the knees, lowering your rear end to a squatting position---like sitting in a chair.Keep your torso and head upright, neck and spine aligned. (Holding your arms out in front of you will help with balance) Hold this position for a moment. Pushing through your knees and feet (and glutes), return to the starting position. Work up to doing ten reps…ensuring proper form during each rep.
Note: In the beginning, it may be helpful to place your hands on the desk for additional support and stability…but work toward not needing any help.
2. Chair Dips
This exercise is great for the triceps…one of the top three triceps-strengthening exercises. Sitting on the front edge of your chair, extend your legs straight out in front of you. Place your hands at your side and grip the edge of the seat firmly. Lower yourself from the seat, down to a comfortable position. Hold temporarily. Lift yourself back up and into your seat. Start slowly and build up to doing 8 to 10 reps as your strength increases.
3. Leg Extensions
This one is good for circulation and flexing those quadriceps…keeping them viable. Very simple: While sitting, raise one leg to seat level and hold as long as possible. For additional benefit, rotate the foot back towards you. Hold till you feel the burn! Relax the leg, then repeat with the opposite leg. Ten reps with each leg.
4. Heel Raises
Great for balance, strengthening calf muscles, and again, for leg circulation. While standing, with feet together or slightly apart, raise your heels off the ground, keeping your balance. Stretch your arches as far as possible. Hold this position, and then slowly lower your heels back down. Repeat 10-15 times. (When you first begin, you may need to hold on for balance and support)
5. Hamstring Curls
This exercise keeps the hamstring muscles flexible and strong…helping the legs, knees, back, and hips function smoothly. Stand facing your desk. Bend at the knee and bring one foot up and try to touch your backside. For added benefit, reach back and pull the corresponding foot gently upward to increase the stretch. Hold for a couple of counts and return the foot to the floor. Repeat with the opposite leg. Ten reps for each leg. (This mimic’s how we normally use our legs during an activity)
6. Desk Pushups
Using your body weight, you can build shoulder and arm strength and burn a few calories. While standing, place your hands on the edge of your desk, shoulder width apart. Stretch your legs out behind you, so that you are leaning into your desk. Lower your chest to the desk and push yourself back up extending your arms fully. 10-15 reps (As your strength increases, you can increase the angle of the pushup)
7. Marching in Place
According to Prevention Magazine, “you can burn up to 225 calories per hour when pacing or marching in place at your desk.” This exercise should be self-explanatory. The marching activity will also stimulate brain activity…leading to more energy and productivity. (No one can be expected to march in place for an hour. The point is, repeating this exercise throughout the day will indeed burn calories)
Take it to the next level.
For those wanting just a little more out of their daily exercise routine at the office, think about adding a little cardiovascular exercise to your regimen. There is a good selection of exercise equipment that can be utilized while at your desk, both sitting and standing. These devices are just what one needs to add that cardio workout to the daily routine.
Under the desk treadmills, bike peddlers, ellipticals, and steppers can be used to help you achieve a greater level of fitness and health…all while you work at your desk. It’s not Olympic training. These exercise suggestions are in not intended to help you earn a spot on the U.S. Olympic team. In fact, there is not even the suggestion of becoming “buff” through utilizing these routines. These ideas are alternatives to “just sitting” at the desk all day and suffering the consequences of inactivity day-in and day-out.
But in the long run, you will personally reap the benefits of these activities. And in doing so, you can set the example and help create a healthier work environment for others. MojoDesk has your health in mind. Finding any time to exercise can be quite a challenge, especially during the workweek.
Once the workday is done, there are errands to be run, traffic jams to frustrate us, meals to be prepared, and so on. All this leaves one completely worn out and discouraged. For many, going to the gym or doing some other form of working out is the last thing on their mind.
MojoDesk had all of this in mind as they started production of their line of sit-to-stand desks. They fully understood the facts about prolonged sitting leading to increased risks for obesity, heart disease, poor posture, back and leg problems…on and on. They also understand that research suggests that even the recommended 30-minute workout each day does not always counter-balance the negative effects of sitting all day.
With all this at the forefront of their thinking, they designed and built one of the most ergonomically functional sit-to-stand desks for the work environment…so that you can stand as much as you want while you work.
And now MojoDesk highly supports and recommends that you take it to another level and add some activity to your daily work routine. Get moving during your workday with a MojoDesk electric sit-to-stand desk and these seven office exercises. Your heart will thank you!