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Exercises that you can do at your work desk

Exercises that you can
do at your work desk

Exercises that you can do at your work desk

Your everyday typical 9-to-6 work hours can make it difficult for you to find the time to work out. You usually get worried about sitting on a chair in front of the computer all day and piling on those pounds, right? Well, fear not, for here are some exercises that you can do, without having to get your clothes all sweaty and still manage to get your heart pumping. These exercises will also help relieve stiffness and soreness.

Stretching exercises

  • Intertwine your fingers and turn your palms outside, in such a way that they're faced towards the ceiling. Stretch your arms as if you were to reach towards the sky. With this stretch, your shoulders and fingers will feel relaxed.
  • Another stretching exercise for your shoulders would be to raise both the shoulders, up to your ears and hold them in that position for a good 5-10 seconds. Repeat this stretch for 5-7 times.
  • Lift your right arm and extend it over your head, towards the left side. Slightly bend and hold the position for a few seconds. Your waist will get a good stretch this way. Do this with your left arm as well, extending it over your head to the right side.
  • Time to hug your knees! Lift your left leg up, with your knees bent and grab it with your arms. Now pull your leg towards your chest, keeping your knees bent and hold the position for a good 5-10 seconds. Don't forget to do the same with your right leg.
  • Turn your head around towards the right side. Now try to look over your shoulder, holding the position for a few seconds. Similarly, look over your left shoulder and give your neck a good stretch.
  • Another neck stretch! Sit up straight and bend your neck towards your left shoulder, as if you are trying to touch your shoulder with your ear. You don't actually have to touch it. Hold this position for a few seconds and repeat the same for the right side. Bingo!
  • For stretching your glutes, pick up your right foot and place your right ankle on your left knee. Now, very gently press the right knee downwards. Do not push very hard. Do the same for your left knee, by placing your left ankle on your right knee and gently pressing the left knee downwards.
  • This stretch may seem a little funny to do on your desk, but well. You have to sit up straight and put your left arm up, pointing towards the ceiling. Now, raise your right leg, and while you do so, bring your left arm down. Try to touch your right leg, with your left arm. Do this stretch for 8-10 times on either side.
  • This stretch is a very simple one. All you need to do is point your chin towards your chest. Then, move your head from one side to the other as if you were to roll it, but you don't have to rotate it. The movement is to be done from side to side.
  • To stretch your chest, bring both of your hands behind your back. Now press your palms together and sit up straight. Hold this posture for a few seconds. You'll feel your stiffness going away!

Desk exercises

  • Squats

    You're probably wondering, how are you gonna do squats in the office, and in those tight pants? It's really easy. All you have to do is, get up from your chair and sit down. Repeat this 10-15 times. Easy peasy? Just be careful, that you don't end up pushing your chair away and fall.
  • Calf raises

    Another really simple exercise, all you've got to do is stand behind your chair, hold it and raise your heels in such a way that you're standing on your toes. Slowly, come back to normal position. You can do calf raises, ten times in one set, and three such sets.
  • Shoulder press

    Yes, you don't need to have dumbbells laying around in your office. A phone book or a ream of paper will suffice! You could also use full water bottles. Hold the phone book in your hands at shoulder level and raise it over your head. Do 3 sets in a row, 10 times in each set.
  • On-the-spot jog

    This doesn't need any specific instructions. All you have to do is just get up and jog, but right where you are standing. For more intensity, you can try and bring up your knees up to your waist. The speed depends on you, but a good run for 30-45 seconds, three to four times will surely get your heart pumping.
  • Push-ups

    Don't worry, you don't need to lie down on the floor in your office. Just do them on the edge of your desk in 3 sets of 10 reps.
  • Wall Sit

    Put your back against a wall, and take a sitting position. Hold this position for 20-30 seconds, in one go.

Other ways to get exercise while going to work are:

  • Park your vehicle farther away so you would have to walk till your office, from the spot.
  • Get your own coffee, instead of asking someone to fetch it for you. Again, you will get a chance to move a little.
  • Ditch the elevator or escalator, take the stairs instead!
  • Stand up and take short walking breaks, to get your body moving.

The purpose of this blog is to promote broad consumer understanding and knowledge of various health and wellness topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.


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