6 Easy Exercises You Can Do While Sitting at Work

Posted: 18/01/2017 Related items :

Have you ever given a thought about how long do you sit on a daily basis? If not, then it needs to be given a serious consideration especially if you are sitting long hours at work.

The latest fact stated by AMA (The American Medical Association) elucidates that – ‘Sitting for an extended period of time is bad for your health’. It can impact your metabolism system. The production of enzymes that burn off fat declines by 90%! You may become susceptible to a variety of lifestyle-related conditions such as obesity, high blood pressure, diabetes, cancer, cardiovascular disease, depression etc easily.

But don’t despair! If you are stuck in your seat for a long time, here are six exercises you can still perform while sitting on your chair:

  1. Chair Dips – works on your shoulders and triceps.

Sit on the edge of your seat with your arms down and palms resting on the edge of the chair. Now shift your body forward and lower down the chair. Let your body remain there for five counts and push it back on the seat. Perform 3 sets of 10 reps.


  1. Arm Circles – for shoulders and improving posture

Extend your arms sideways with palms down. While pressing your shoulders blades together, perform 20 forward circles with the arms and 20 backward circles. Do 2 to 3 reps.


  1. Leg Extensions – for thighs and hips

Sit on the edge of your seat with the arms at sides. Extend your right leg out parallel to the floor while keeping the left foot on the floor. Hold the right leg for 3 counts and then lower it. Repeat it with the other leg. Perform 3 sets of 10 reps for each leg.


  1. Oblique Twist – works on core

Keep your hands on the seat. Now twist your torso, while bending forward. Allow your right elbow to touch the left knee. You will feel the contraction in your abs. Return to the normal position and repeat by taking the left elbow and touching it down to the right knee. Perform 3 sets of 10 reps for each leg.


  1. Seated Press Ups – works on triceps and relieves spinal compression

Sit on your chair with feet firmly on the floor. Keep your hands on the armrest and slowly lift your body off the seat. Extend your arms straight, allowing your buttocks and hips to lift off the seat. Keep your head and spine straight. Hold onto this position for 3 counts. Slowly lower your body without allowing it to touch the seat. Again, lift your body and repeat it 4 times and then lower it on the seat. Work up to 3 sets of 10 reps.


  1. Knee Tucks – benefits core Muscles

You need to sit tall on the chair with your shoulders low and chest high. Hold the side rest lightly and lean back while tightening your abs. Bring your right knee to the chest height and lower it as you lift the left knee. You can even perform this with both the knees. Do 5 reps per leg.


With many of us work at the desk for long hours, it can be difficult to stay fit. Performing these exercises at work or office can help increase flexibility, tone your muscles, and make you more productive and happy at work!