19 exercises to do while sitting at your desk

Unfortunately, with the rush of everyday life, especially at work, people often end up forgetting to take time to relax and take care of themselves.

Nowadays, for example, many people, from different professions, work all the time sitting in front of the computer and spend hours and hours of their day there. It is very interesting that these people, even if they exercise regularly when they are not working, reserve a few seconds of their workday to move a little more – which will bring great benefits!

Andréa Mello, a physical educator specialized in labor gymnastics and circle dances at Senac-SP, explains that, generally, it is recommended that the person stays seated for an hour and then does about five minutes of stretching or a walk. “We joke that it’s a lively thing in the body so she can relax and have a little stretch in the muscles that have been stuck in the same position for a long time,” she says.

The educator adds that the importance of moving at work is for people to be able to stretch, unwind, relax and also “realize” themselves: knowing how their body is, what the tension points are and taking a little bit of that stress caused by the same. position, held for hours on end in the work environment.

Of course, within the work, the person encounters some limitations imposed by the company. This even occurs in the case of labor gymnastics performed by a professional, as explained by Andréa. “The time itself, the space that this person has… So, depending on the function they perform and the type of company or trade they are working, we have some limitations as a physical educator to minister activity. But the interest when we develop labor gymnastics is to work on body self-knowledge, the stretching of that body that is working hours and hours amid stress. It is also working a little with the issue of playfulness and recreation for people to laugh”, she comments.

How often should I move?

The physical educator explains that it is important, from time to time (every hour), for the person to leave the table or in front of the computer and take a walk, do a stretch, “play” a little with a tennis ball to relaxing the hands and massaging the body. “Do the basic stretches, like stretching your back, legs, neck. Anyway, some companies even have some stretching services fixed on the wall. She can select some, in a few moments, and do them, repeat them in the bathroom, in the room she occupies or in reserved spaces in the company itself”, she says. “The important thing is to create routines that take the body out of a sedentary lifestyle”, she adds.

But, what not everyone knows, is that some exercises can also be performed while the person is sitting. Below you can find some suggestions.

Stretches You Can Do While Sitting

1. Stretch your legs in front of your body and stretch, trying to catch the balls of your feet with your hands.
2. Rotate your waist as far as you can to the left, hold for five seconds. Then repeat the movement turning to the right. Try to repeat the movement five times on each side.
3. Do a stretch with your arms with the back, interlacing your hands on the back part of the chair.
4. Rotate your ankles in both directions (right and left) for about five seconds. Try doing five sets of eight repetitions in each direction.
5. Stretch your right arm towards the left side as far as you can. Rest your left hand in the crook of your left elbow, helping to lengthen it. Feel the stretch for about five seconds, then do the same movement with the other arm. Try to repeat five times on each side.
6. To move your calves, lift your heels off the floor, standing on your toes (sitting in the chair). Hold in this position for ten seconds. Try repeating the exercise eight times. Your calf muscles should start to burn after a few seconds.
7. Keep your spine straight, lean against the chair, and slowly turn your neck from side to side. The first time you turn, keep your eyes parallel to the floor; on Monday; look up slightly; and in the third, look down slightly. Repeat the movement about five times.
8. Keeping your spine straight, leaning against the chair, flex your neck to the right side and, at the same time, push your left shoulder down. Hold the position for 20 seconds. Then do the movement on the other side.
9. Support your hand on the table (stretching your arms), keeping your torso straight. The ears should be between the arms. Hold the position for about 20 seconds.
10. Place your hands behind your head and slowly bring your elbows back. Hold the position for about 20 seconds.
11. Move each of your fingers carefully: extend them, flex them, open and close them.
12. Cross the right leg over the left, pulling the thigh with the left hand, and turning the torso to the left side. Hold the position for 20 seconds and then repeat on the other side.
13. Sit in the chair, with your spine straight, and with your shoulders relaxed, look slowly from side to side.
14. Sit in the chair with your spine straight and, with your shoulders relaxed, look down and up.
15. With the help of your hand, bring your neck to the side and hold for a few seconds. Then repeat for the opposite side.
16. Look at the floor and, holding more behind your head, try to place your chin on your chest, leaning more towards the right side. Then repeat for the other side.
17. With your right arm behind your head and your left hand resting on your right elbow, force your hand to lower your arm as far as you can. Then repeat with the other arm.
18. Try to grab the foot of the chair itself, stretching your lower back.
19. Stretch your arms above your head, interlacing your fingers and hold this position for a few seconds.

Why move at work?

There is no shortage of suggestions for those who want to exercise while working, including sitting. And, of course, this habit is very beneficial.

Andréa explains that this type of exercise, performed while the person is sitting and working, does not exactly serve to tone the body. “To tone up, we need to work with weights, with continuous sets and effort. Which is not possible in the sphere of an office, for example. Workplace exercises (workplace gymnastics) focus more on stretching. These exercises help with relaxation and improved blood circulation,” she highlights.

The physical educator adds that exercising every day, consistently and with guidance, helps to control some body pains and helps in the prevention of diseases. “That’s because the muscles and joints are more prepared for everyday tasks”, she concludes.

So you know: don’t stay in front of the computer all day. If possible, get up and take a brisk walk every hour. Also count on these exercises that can be done while you are sitting. They will help you relax and will be good for your overall physical health!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.