{"id":50659,"date":"2023-04-19T15:30:19","date_gmt":"2023-04-19T15:30:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50659"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"workouts-at-your-desk","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/","title":{"rendered":"Recharge Your Body &#038; Mind With These Quick Workouts At Your Desk"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#What_Are_The_Best_Workouts_You_Can_Do_Sitting_At_Your_Desk\" >What Are The Best Workouts You Can Do Sitting At Your Desk?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#Low_Impact\" >Low Impact<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#No_Specialist_Equipment\" >No Specialist Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#Potential_Health_Benefits\" >Potential Health Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#How_To_Work_Out_At_Your_Desk\" >How To Work Out At Your Desk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#20_Workouts_To_Do_At_Your_Desk\" >20 Workouts To Do At Your Desk<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#1_Neck_Rolls\" >1. Neck Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#2_Shoulder_Shrugs\" >2. Shoulder Shrugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#3_Arm_Pulses\" >3. Arm Pulses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#4_Tricep_Dips\" >4. Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#5_Desk-Supported_Push-Ups\" >5. Desk-Supported Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#6_Wall_Sits\" >6. Wall Sits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#7_Chair_Squats\" >7. Chair Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#8_DeskWall-Supported_Calf_Raises\" >8. Desk\/Wall-Supported Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#9_Seated_Bicycle_Crunches\" >9. Seated Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#10_Torso_Twist\" >10. Torso Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#11_Hamstring_Stretch\" >11. Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#12_Standing_Glute_Bridges\" >12. Standing Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#13_Wrist_Extension_Stretch\" >13. Wrist Extension Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#14_Lunges\" >14. Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#15_Eagle_Arms\" >15. Eagle Arms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#_The_Bottom_Line\" >\u00a0The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We can fight it all we want, but the truth is that a day stuck in an office chair might become our new normal. In the same vein, long hours in front of a computer can make us feel sluggish, unmotivated and even depressed (<\/span><a href=\"https:\/\/bmcpsychiatry.biomedcentral.com\/articles\/10.1186\/1471-244X-12-176\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">There&#8217;s even research that backs this up: a study by the American College of Sports Medicine found that prolonged sitting can increase our risk of developing chronic diseases like heart disease and diabetes (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2010\/07000\/Too_Much_Sitting__The_Population_Health_Science_of.3.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Another study by the International Journal of Environmental Research and Public Health linked sitting for long periods to mental health issues like depression and anxiety (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/9\/5094\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">These are all great reasons to get up and move throughout the day! If you&#8217;re part of the statistic and wondering how to get more energy, don&#8217;t reach for that extra cup of coffee just yet. Instead, take a few minutes out of your day to do workouts at your desk.\u00a0<\/span><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about getting fit and healthy at your desk.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Workouts_You_Can_Do_Sitting_At_Your_Desk\"><\/span><strong>What Are The Best Workouts You Can Do Sitting At Your Desk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are certain aspects of desk <a href=\"https:\/\/betterme.world\/articles\/sugar-after-workout\/\">exercises<\/a> which make them conducive for office workers. These include them being: low-impact, able to be done without any specialist equipment, and having potential health benefits.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Impact\"><\/span><strong>Low Impact<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Impact refers to the force exerted onto your joints when exercising. Usually, the higher the impact, the greater the potential for injury and therefore the need for slow, controlled movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now the last thing you need while seated at your desk is to spend a lot of time cautiously going through reps. Low impact exercises are perfect for this because they require much less force and can be done with more speed and ease.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"No_Specialist_Equipment\"><\/span><strong>No Specialist Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unless you have a standing desk, it\u2019s unlikely that you&#8217;ll be able to accommodate any specialized exercise equipment in your workspace. That\u2019s why the exercises outlined in this article are designed to be done without any equipment at all.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, you may be able to add a band or weighted object for extra resistance, if you happen to have one at your disposal. Feel free to experiment with this, however it is not necessary.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potential_Health_Benefits\"><\/span><strong>Potential Health Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even the gentlest, simplest, and quicker workout can have an <a href=\"https:\/\/betterme.world\/articles\/sleepy-after-workout\/\">impact<\/a> on energy levels and overall health. Some health benefits of exercises done at the desk include: improved posture, increased circulation and oxygen levels, enhanced physical performance and strength gains (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.731858\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to mention, exercise has been linked to an improved mood, sharper cognitive abilities and even better sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6045928\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mdpi.com\/2073-4425\/10\/9\/720\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you\u2019re looking for a way to stay energized, fit and healthy while working from a desk, keep reading to learn about 20 exercises you can do at your desk.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/cold-shower-after-workout\/\"><i>Should You Take A Cold Shower After A Workout? Here\u2019s What The Science Says<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\"><img decoding=\"async\" class=\"aligncenter wp-image-47356 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Work_Out_At_Your_Desk\"><\/span><strong>How To Work Out At Your Desk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get into specific exercises, it\u2019s <a href=\"https:\/\/betterme.world\/articles\/carbs-after-workout\/\">important<\/a> to keep a few things in mind. The main goal of desk exercises is to keep moving and not become sedentary for long periods. Aim to do each exercise anywhere from 15-60 seconds at a time, usually three times per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by focusing on low intensity <a href=\"https:\/\/betterme.world\/articles\/leg-stretches-after-workout\/\">exercises<\/a> and gradually increase the intensity and repetitions as you become comfortable and see fit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For your safety, ensure that you have enough space around your desk to move without hitting anything. If possible, it\u2019s also a good idea to wear comfortable and supportive shoes while doing these exercises to prevent any unnecessary strain.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20_Workouts_To_Do_At_Your_Desk\"><\/span><strong>20 Workouts To Do At Your Desk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are 20 exercises that you can do at your desk:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Neck_Rolls\"><\/span><strong>1. Neck Rolls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To stretch and strengthen the muscles in your neck that help you maintain good posture. May also help to relieve tension headaches.<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Neck<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with a straight back and relaxed shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently roll your head in a circular motion to the right.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly make wider circles with your neck until you feel a comfortable stretch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the circles and continue for 10-15 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso and shoulders relaxed throughout the exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Shoulder_Shrugs\"><\/span><strong>2. Shoulder Shrugs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To stretch and strengthen the muscles in your neck, upper back and shoulders that help you maintain good posture. Helps relieve tension and <a href=\"https:\/\/betterme.world\/articles\/best-drink-after-workout\/\">stress<\/a>.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Shoulders, upper back, neck\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with a straight back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and grasp the sides of the chair for stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lift your shoulders up towards your ears.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and relax them back down to their neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\"><img decoding=\"async\" class=\"aligncenter wp-image-47351 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809-1024x576.png\" alt=\"workouts at your desk\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207809.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Arm_Pulses\"><\/span><strong>3. Arm Pulses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To stretch and strengthen the <a href=\"https:\/\/betterme.world\/articles\/coffee-after-workout\/\">muscles<\/a> in your arms and shoulders, as well as improve circulation. Relieve tension built up from long periods of typing.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Arms, shoulders\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit near your desk, with feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and reach up towards the ceiling until your arms are parallel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your arms slightly up and down in small pulses for 10-15 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders relaxed throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added intensity, use a light weight or band for resistance.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Tricep_Dips\"><\/span><strong>4. Tricep Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To strengthen the muscles in your arms and shoulders, increase stability and posture. Perfect for improving range of motion in triceps and shoulders.<\/span><\/p>\n<p><b>Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Triceps, chest\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a stationary chair (preferably one without wheels for your safety)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands next to your hips on the chair, fingers facing inwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly lift up off the chair, balancing on your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows until they reach a 90-degree angle and then press back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_Desk-Supported_Push-Ups\"><\/span><strong>5. Desk-Supported Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To strengthen your chest, shoulders and arms. <a href=\"https:\/\/betterme.world\/articles\/bloated-after-workout\/\">Improve<\/a> upper body strength and posture.\u00a0<\/span><\/p>\n<p><b>Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Chest, shoulders, arms\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of a stationary desk at shoulder width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly bend your elbows, lowering yourself towards the desk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up until your arms are straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\"><i>How To Workout Lats With Dumbbells For Maximum Results<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\"><img decoding=\"async\" class=\"aligncenter wp-image-47358 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-1024x576.png\" alt=\"workouts at your desk\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207806.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Wall_Sits\"><\/span><strong>6. Wall Sits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To strengthen the muscles in your legs and improve stability. Increases cardiovascular endurance and reduces fatigue.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Glutes, thighs\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall and feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your back down the wall, until your thighs are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise. Ensure your feet stay flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, hold for longer or add a light weight band for extra resistance.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"7_Chair_Squats\"><\/span><strong>7. Chair Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To strengthen the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-sauna-after-workout\/\">muscles<\/a> in your legs, particularly the glutes and quads. Improves stability and posture.\u00a0<\/span><\/p>\n<p><b>Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Glutes, quads\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a stationary chair with feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly lower yourself down into the chair, as if you were sitting down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up until your legs are straight and come back to standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added intensity, hold a light weight or band for resistance.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"8_DeskWall-Supported_Calf_Raises\"><\/span><strong>8. Desk\/Wall-Supported Calf Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To strengthen the muscles in your calves, improve stability and posture. Increases flexibility of the Achilles tendon.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Calves, Achilles tendon<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of a stationary desk or wall and feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly lift yourself up onto the balls of your feet, while keeping your heels on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back down and repeat 10-15 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\"><img decoding=\"async\" class=\"aligncenter wp-image-47368 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-1024x576.png\" alt=\"workouts at your desk\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Seated_Bicycle_Crunches\"><\/span><strong>9. Seated Bicycle Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Why: To strengthen your core, improve stability and posture. Increases cardiovascular endurance and reduces fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle Groups: Core, lower back\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stationary chair and clasp your hands behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and twist to the left, bringing your right elbow towards your left knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist back to center and switch sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Torso_Twist\"><\/span><strong>10. Torso Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To strengthen and stretch your back, improve stability and posture. Improves flexibility of the spine.<\/span><\/p>\n<p><b>Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Core, lower back\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stationary chair and clasp your hands behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your feet on the ground, twist to the left until your right elbow is parallel with the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist back to center and switch sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the twist for 10-15 seconds on each side.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"11_Hamstring_Stretch\"><\/span><strong>11. Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To stretch the muscles in your legs and improve flexibility. Improves posture, balance and coordination.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Hamstrings\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stationary chair and place your right foot on the edge of the desk or wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core engaged, slowly lean forward until you feel a comfortable stretch in the back of your thigh.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 10-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same on your left side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the twist for 10-15 seconds on each side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is important to keep your back straight and core engaged throughout the exercise. Check in with your body to ensure you do not push beyond the point of discomfort.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"workouts at your desk\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Standing_Glute_Bridges\"><\/span><strong>12. Standing Glute Bridges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To strengthen the muscles in your glutes and lower back, improve stability and posture. Increases flexibility of the spine.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Glutes, lower back\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet hip-width apart and arms at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly lower yourself down into a bridge position, with your glutes as high as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels and slowly come back to standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the bridge position for 10-15 seconds.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"13_Wrist_Extension_Stretch\"><\/span><strong>13. Wrist Extension Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To stretch the muscles in your arms and improve flexibility. Reduces fatigue, tension and stress.\u00a0<\/span><\/p>\n<p><b>Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Forearms\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stationary chair and place your palms face up on the edge of the desk or wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core engaged, slowly press your hands into the surface until you feel a comfortable stretch in your forearms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 10-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same on your palms face down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the twist for 10-15 seconds on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is important to keep your back straight and core engaged throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check in with your body to ensure you do not push beyond the point of discomfort.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"14_Lunges\"><\/span><strong>14. Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To strengthen and stretch the muscles in your legs, improve stability and posture. Improves flexibility of the spine.\u00a0<\/span><\/p>\n<p><b>Why: <\/b><span style=\"font-weight: 400;\">To strengthen your glutes and reduce the risk of lower back pain. Improves balance and coordination.<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Glutes, quads, hamstrings\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet hip-width apart and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right leg back into a lunge position and bend your knees until both of your legs form 90-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off with your right foot to come back to standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10-15 repetitions, alternating sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and back straight throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the lunge position for 10-15 seconds on each side.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"15_Eagle_Arms\"><\/span><strong>15. Eagle Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Why:<\/b><span style=\"font-weight: 400;\"> To stretch the muscles in your upper body and improve flexibility. Improves posture, balance and coordination.\u00a0<\/span><\/p>\n<p><b>Muscle Groups: <\/b><span style=\"font-weight: 400;\">Chest, shoulders\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a stationary chair and raise your arms parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right arm over the left, bend your elbows and clasp your hands together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly twist your torso to the right until you feel a comfortable stretch in the chest and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the twist for 10-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your arms and repeat on the left side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the intensity, add a light weight or band for extra resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added stretching, hold the twist for 10-15 seconds on each side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is important to keep your back straight and core engaged throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check in with your body to ensure you do not push beyond the point of discomfort.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"_The_Bottom_Line\"><\/span><span style=\"font-weight: 400;\">\u00a0<strong>The Bottom Line<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These 20 exercises will help you stay fit and healthy even when sitting at your desk all day. Make sure to take a break every hour, stand up and perform a few of these exercises to stay active.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to warm up your muscles before any physical activity and cool down after each exercise session. Most importantly, listen to your body and don\u2019t push yourself beyond the point of comfort.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Recharge_Your_Body_&amp;_Mind\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We can fight it all we want, but the truth is that a day stuck in an office chair might become our new normal. In the same vein, long hours in front of a computer can make us feel sluggish, unmotivated and even depressed (1).\u00a0There&#8217;s even research that backs this up: a study by the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-50659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recharge Your Body &amp; Mind With These Quick Workouts At Your Desk - BetterMe<\/title>\n<meta name=\"description\" content=\"Stay fit at your desk with these 20 easy-to-do exercises. Learn how to \u2605 WORKOUTS AT YOUR DESK \u27a4 the muscle groups worked and tips for getting the best results. Be sure to warm up and cool down before and after each session.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recharge Your Body &amp; Mind With These Quick Workouts At Your Desk\" \/>\n<meta property=\"og:description\" content=\"Stay fit at your desk with these 20 easy-to-do exercises. Learn how to \u2605 WORKOUTS AT YOUR DESK \u27a4 the muscle groups worked and tips for getting the best results. Be sure to warm up and cool down before and after each session.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Recharge Your Body &#038; Mind With These Quick Workouts At Your Desk\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\"},\"wordCount\":2394,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We can fight it all we want, but the truth is that a day stuck in an office chair might become our new normal. In the same vein, long hours in front of a computer can make us feel sluggish, unmotivated and even depressed (<\/span><a href=\\\"https:\/\/bmcpsychiatry.biomedcentral.com\/articles\/10.1186\/1471-244X-12-176\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">There's even research that backs this up: a study by the American College of Sports Medicine found that prolonged sitting can increase our risk of developing chronic diseases like heart disease and diabetes (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2010\/07000\/Too_Much_Sitting__The_Population_Health_Science_of.3.aspx\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Another study by the International Journal of Environmental Research and Public Health linked sitting for long periods to mental health issues like depression and anxiety (<\/span><a href=\\\"https:\/\/www.mdpi.com\/1660-4601\/19\/9\/5094\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">These are all great reasons to get up and move throughout the day! If you're part of the statistic and wondering how to get more energy, don't reach for that extra cup of coffee just yet. Instead, take a few minutes out of your day to do workouts at your desk.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Here's everything you need to know about getting fit and healthy at your desk.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Best Workouts You Can Do Sitting At Your Desk?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are certain aspects of desk <a href=\\\"https:\/\/betterme.world\/articles\/sugar-after-workout\/\\\">exercises<\/a> which make them conducive for office workers. 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Learn how to \u2605 WORKOUTS AT YOUR DESK \u27a4 the muscle groups worked and tips for getting the best results. Be sure to warm up and cool down before and after each session.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/","og_locale":"en_US","og_type":"article","og_title":"Recharge Your Body & Mind With These Quick Workouts At Your Desk","og_description":"Stay fit at your desk with these 20 easy-to-do exercises. Learn how to \u2605 WORKOUTS AT YOUR DESK \u27a4 the muscle groups worked and tips for getting the best results. Be sure to warm up and cool down before and after each session.","og_url":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"Recharge Your Body &#038; Mind With These Quick Workouts At Your Desk","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/"},"wordCount":2394,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We can fight it all we want, but the truth is that a day stuck in an office chair might become our new normal. In the same vein, long hours in front of a computer can make us feel sluggish, unmotivated and even depressed (<\/span><a href=\"https:\/\/bmcpsychiatry.biomedcentral.com\/articles\/10.1186\/1471-244X-12-176\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">There's even research that backs this up: a study by the American College of Sports Medicine found that prolonged sitting can increase our risk of developing chronic diseases like heart disease and diabetes (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2010\/07000\/Too_Much_Sitting__The_Population_Health_Science_of.3.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">Another study by the International Journal of Environmental Research and Public Health linked sitting for long periods to mental health issues like depression and anxiety (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/9\/5094\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">These are all great reasons to get up and move throughout the day! If you're part of the statistic and wondering how to get more energy, don't reach for that extra cup of coffee just yet. Instead, take a few minutes out of your day to do workouts at your desk.\u00a0<\/span><span style=\"font-weight: 400;\">Here's everything you need to know about getting fit and healthy at your desk.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are The Best Workouts You Can Do Sitting At Your Desk?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are certain aspects of desk <a href=\"https:\/\/betterme.world\/articles\/sugar-after-workout\/\">exercises<\/a> which make them conducive for office workers. These include them being: low-impac ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/","url":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/","name":"Recharge Your Body & Mind With These Quick Workouts At Your Desk - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Stay fit at your desk with these 20 easy-to-do exercises. Learn how to \u2605 WORKOUTS AT YOUR DESK \u27a4 the muscle groups worked and tips for getting the best results. Be sure to warm up and cool down before and after each session.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/workouts-at-your-desk\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1517508014.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Recharge Your Body &#038; Mind With These Quick Workouts At Your Desk"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50659","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50659"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50659\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/50660"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50659"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}