Are you spending most of your day sitting in front of a computer screen? If the answer is yes, don’t worry. It’s normal. In today's fast-paced world, many people spend most of their waking hours confined to an office desk, hunched over computers and engrossed in the demands of their jobs.

While it may seem harmless, research suggests that sitting for extended periods of time can be detrimental to our health. In fact, studies have shown that prolonged sitting can increase the risk of heart disease, obesity, and even more severe illnesses.

So what can you do to combat the negative effects of sitting all day?

One of the most effective ways is to incorporate regular exercise into your daily routine. While adding another task to your already busy schedule may seem daunting, the benefits of regular exercise cannot be overstated for your wellbeing. Even if you take a few minutes to do them right from your desk, they can help reduce the risk of chronic diseases, improve your mental health, boost your energy levels, and increase your productivity at work.


5 Easy Exercises to Try From Your Desk



Check out five of the easiest exercises you can do from your desk or office recommended by Healthline. You don't need any equipment to do them, just a few minutes a day to break up your routine and gain flexibility.

1. Oblique Twists


You only need to sit in a swivelling chair with your hands holding the edge of your desk, and spin yourself as far as you can to one side using your hands, then switch to the other. If you do not have a swivel chair, you can bend your arms up in front of you and turn your body to the right and left. Just make sure to move from your core.


2. Seated Leg Extensions


Sit tall, with your feet flat on the floor, and lift one leg until it’s parallel with the floor and straight out in front of you by contracting (squeezing) the muscle on the front of your upper thigh. Hold for a second, then lower back to the starting position, and repeat ten times on each side.


3. Triceps Dips


Stand with a chair that doesn’t have wheels behind you. Then, put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you, and lower yourself until your upper arms are almost parallel to the floor.


4. Desk Push Ups


Face your desk and lean against it with your hands slightly wider than your shoulders and arms straight. Lower yourself until your chest almost reaches your desk, then return to the starting position, and repeat for at least ten reps.


5. Wall Sit


This one might be the hardest. Stand with your back against a wall, and slide down until your hips and knees are bent at about 90 degrees. Hold this position for at least 30 seconds.


So remember, whether you're looking to improve your overall health or simply want to feel better during your workday, a healthy body and an active mind are invaluable assets that will benefit your work and enrich your life outside the office. And if you need extra help, visit the The 17th Floor Weekly Challenges, where our members shared their favourites Wellness Apps!


Have you ever done these easy exercises from your desk? Let us know about any other fitness tricks you do that might help fellow members. 


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