Working a desk job doesn’t always give you much time to get active. It can be difficult to find time to hit the gym when you have to be at work early in the morning, and mentally demanding jobs can leave you feeling drained by the end of the day. Unfortunately, a lack of exercise can put you at a higher risk for developing heart disease over time.
Sitting in a desk chair for up to eight hours a day might be unavoidable if you have a busy schedule, but it doesn’t mean you have to skip out on exercise altogether. Luckily, there are tons of quick and easy heart-healthy desk exercises that you can do at home or in the office. Or you might consider a standing desk.
Read on or skip to the infographic below to discover heart-healthy exercises to improve your health during the workday.
When thinking of resistance training, you might picture heavy weights or gym equipment used to build muscle. While resistance training is used to strengthen muscles and increase endurance, you don’t need a gym or extra equipment to do it. Many forms of resistance training only require the use of body weight, and you can do a lot of them right from your desk. Desk dips, leg raises and chair squats are all great options for improving leg and core strength. Just be sure to check the stability of your desk and chair before starting.
If sitting in a desk chair all day leaves you feeling stiff and sore, you could benefit from stretching a few times a day. Stretching can help you recover faster after doing other types of exercise, and it improves your overall flexibility and mobility. When sitting at your desk, try doing some neck stretches or torso twists. They only take a few minutes to do, and you won’t even have to leave your desk.
Aerobic exercise is great for getting your heart rate up and lowering blood pressure over time. It traditionally involves activities like running, walking or cycling, but there are other forms of aerobic exercise that you can do right in your office. If you have a few minutes to spare between meetings, try doing some jumping jacks or jogging in place next to your desk. You can also go for a quick walk through your building or around the block if you have a few extra minutes to spare.Please include attribution to everlywell.com with this graphic.
Infographic by everlywell.com