{"id":65215,"date":"2024-09-16T19:03:01","date_gmt":"2024-09-16T19:03:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65215"},"modified":"2024-09-25T10:14:30","modified_gmt":"2024-09-25T10:14:30","slug":"office-chair-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/office-chair-workout\/","title":{"rendered":"Office Chair Workouts\u00a0"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#How_Long_Should_You_Sit_in_an_Office_Chair\" >How Long Should You Sit in an Office Chair?\u00a0\u00a0<\/a><\/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\/office-chair-workout\/#How_Can_I_Exercise_While_Sitting_at_My_Desk\" >How Can I Exercise While Sitting at My Desk?\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#How_to_Exercise_in_an_Office_Chair\" >How to Exercise in an Office Chair\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Are_Chair_Exercises_Any_Good\" >Are Chair Exercises Any Good?\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#How_Do_You_Sit_in_an_Office_Chair_to_Avoid_Belly_Fat\" >How Do You Sit in an Office Chair to Avoid Belly Fat?\u00a0\u00a0<\/a><\/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\/office-chair-workout\/#What_Is_the_Best_Office_Chair_Workout_Routine\" >What Is the Best Office Chair Workout Routine?\u00a0<\/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\/office-chair-workout\/#Office_Chair_Stretches\" >Office Chair Stretches\u00a0\u00a0<\/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\/office-chair-workout\/#Seated_Hamstring_Stretch\" >Seated Hamstring Stretch\u00a0<\/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\/office-chair-workout\/#Seated_Shoulder_Roll\" >Seated Shoulder Roll\u00a0<\/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\/office-chair-workout\/#Seated_Neck_Stretch\" >Seated Neck Stretch\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Office_Chair_Workout_No_Equipment\" >Office Chair Workout No Equipment\u00a0\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Seated_Leg_Raises\" >Seated Leg Raises\u00a0<\/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\/office-chair-workout\/#Seated_Reverse_Shoulder_Fly\" >Seated Reverse Shoulder Fly\u00a0<\/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\/office-chair-workout\/#Seated_Torso_Twists\" >Seated Torso Twists\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Are_There_Office_Chair_Exercises_for_Stomach_Fat_Reduction\" >Are There Office Chair Exercises for Stomach Fat Reduction?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Is_a_10-Minute_Office_Workout_Long_Enough\" >Is a 10-Minute Office Workout Long Enough?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Are_There_Office_Chair_Exercises_for_Back_Pain\" >Are There Office Chair Exercises for Back Pain?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#What_Desk_Exercise_Equipment_Do_I_Need\" >What Desk Exercise Equipment Do I Need?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Is_Chair_Yoga_for_Men_and_Women\" >Is Chair Yoga for Men and Women?\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#How_do_you_sit_in_a_chair_for_8_hours\" >How do you sit in a chair for 8 hours?<\/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\/office-chair-workout\/#What_is_the_best_chair_exercise\" >What is the best chair exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#How_can_I_flatten_my_stomach_while_sitting_at_my_desk\" >How can I flatten my stomach while sitting at my desk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#Is_it_OK_to_exercise_while_sitting_down\" >Is it OK to exercise while sitting down?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/office-chair-workout\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Chair yoga and other office <a href=\"https:\/\/betterme.world\/articles\/chair-workouts\/\">chair workouts<\/a> offer convenient ways to stay active, reduce stress, and <a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">improve posture<\/a> right from your desk during long days at the office. These are important for good health, both mentally and physically. If you\u2019ve been feeling sluggish, need a pick-me-up, or are just worried that you\u2019ve been sitting too much, read on for some great tips and tricks.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Sit_in_an_Office_Chair\"><\/span><b>How Long Should You Sit in an Office Chair?\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most experts recommend sitting no longer than 30-60 minutes without taking a break to stretch your legs, which can add up to some serious benefits in the long term, particularly for your heart and circulatory system. Using an hourly alarm, timer, or fitness tracker with standing reminders is a great way to make sure you stay on top of this healthy habit.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Exercise_While_Sitting_at_My_Desk\"><\/span><b>How Can I Exercise While Sitting at My Desk?\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can exercise while sitting at a desk by developing a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners-at-home\/\">workout plan<\/a> that targets the various muscle groups in your body effectively without requiring you to stand. Research has shown that sessions as short as 10 minutes spread throughout your day can have a positive effect on your health and mental well-being. Depending on your goals, you can choose exercises that don\u2019t require any weights, such as chair yoga, or incorporate them, along with other tools such as bands, into your routine for added gains<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.4278\/ajhp.110916-QUAN-348\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Exercise_in_an_Office_Chair\"><\/span><b>How to Exercise in an Office Chair\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising in an office chair can be a great way to stay active during a long workday and can also help anyone who is struggling with mobility issues. It can help you avoid prolonged postures that contribute to overuse injuries, sprains and strains, and painful muscular hypertonicity. In addition, some gentle chair exercise throughout your day can reduce the risk of health issues that are common with a sedentary lifestyle<\/span><a href=\"https:\/\/www.nih.gov\/health-information\/physical-wellness-toolkit\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\">Tailor your fitness journey<\/a> and maximize your results with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Chair_Exercises_Any_Good\"><\/span><b>Are Chair Exercises Any Good?\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/upper-body-chair-exercises-for-seniors\/\">Chair exercises<\/a> can help you stay more active throughout the day, which can improve your health and overall well-being. Depending on your baseline level of fitness, chair exercises can help you build strength, improve mobility, and reduce anxiety. However, the results you get will depend on the intensity of the exercises you choose and your commitment to doing them consistently<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/real-life-benefits-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">. Those who incorporate light office chair exercises into their workday will likely find the most benefits are received from the prevention of posture-related pain and improved blood circulation.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Sit_in_an_Office_Chair_to_Avoid_Belly_Fat\"><\/span><b>How Do You Sit in an Office Chair to Avoid Belly Fat?\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, how you sit in a chair won\u2019t affect the amount of belly fat you have, as that has more to do with your diet and lifestyle. However, it\u2019s still important to avoid prolonged postures while seated or standing <\/span><a href=\"https:\/\/medlineplus.gov\/guidetogoodposture.html\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">. Workstation ergonomic recommendations include:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">When sitting, your thighs should be parallel to the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your feet on the floor with your ankles in front of your knees. If your feet can\u2019t reach the floor, find another seat or use a footrest.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Relax your shoulders and keep your elbows close to your body at an angle between 90 and 120 degrees.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Your back should be straight and supported.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you work at a computer, position the monitor height so the top third of the screen is at eye level and about an arm&#8217;s length away.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Contrary to outdated medical advice and the general media, no posture is inherently &#8220;good&#8221; or &#8220;bad&#8221;. Research has shown that postural variability is the most important factor for reduction in posture-related pain, injury, and dysfunction. Postural awareness, postural control, and postural stability are all improvable factors that exercise and education can help with. These things contribute to the avoidance of prolonged postures that may lead to problems.\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"office chair workout\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Office_Chair_Workout_Routine\"><\/span><b>What Is the Best Office Chair Workout Routine?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best office chair workout routine will depend on your fitness level and goals. Someone who is looking to build muscle will need a different workout than someone who wants to burn fat, and if your goal is to improve flexibility and balance through chair yoga, your routine will be different from those. Consulting your healthcare provider is the best way to get started developing a plan that will help you reach your goals. They can help by providing a list of safe exercises you can do while sitting at your desk and guiding you to other professionals or websites that can help you continue your path to success<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/physical-activity-and-exercise-in-older-adults?search=benefits+of+chair+exersies&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, exercises you perform during a workday at your desk will likely not be intense enough to burn many calories or build strength. Instead, they\u2019re used for injury prevention and long-term health improvements. Training programs that utilize a chair have been used at higher levels of intensity and often make a good starting point for seniors with a low baseline level of fitness or those with significant mobility issues.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Office_Chair_Stretches\"><\/span><b>Office <a href=\"https:\/\/betterme.world\/articles\/chair-stretches\/\">Chair Stretches\u00a0<\/a>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Hamstring_Stretch\"><\/span><b>Seated Hamstring Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit at the edge of your chair with your feet on the floor and extend one leg out.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reach toward your toes, holding the maximum stretch for 10-15 seconds before repeating with the other leg.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 2 -3 sets<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Shoulder_Roll\"><\/span><b>Seated Shoulder Roll\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit straight with your feet on the ground and raise your shoulders toward your ears.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Roll your shoulders backward then forward.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Complete 2-3 sets in each direction<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Neck_Stretch\"><\/span><b>Seated Neck Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit straight with your feet on the ground and lower your chin toward your chest, pausing at full stretch.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your chin toward the ceiling, again pausing at full stretch.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">With your head straight, tilt your right ear toward your shoulder, pausing at maximum stretch, then repeat in the other direction.\u00a0\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Complete 2-3 sets<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-knees\/\"><i>Chair Yoga for Knees: 8 Moves for Stronger Limbs<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Office_Chair_Workout_No_Equipment\"><\/span><b>Office Chair Workout No Equipment\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Leg_Raises\"><\/span><b>Seated Leg Raises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit straight at the edge of your chair with your arms by your sides.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Extend your right leg out so only the heel touches the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lift your leg as high as you can off the ground without bending your back and pause before lowering it.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat with the other leg.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Complete 8-10 reps with each leg<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Reverse_Shoulder_Fly\"><\/span><b>Seated Reverse Shoulder Fly\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit straight with your feet on the ground and lean forward with your back naturally arched.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Raise your arms straight out from the sides as high as you can.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pause at maximum contraction before lowering your arms.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat 10-15 times<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"office chair workout\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Torso_Twists\"><\/span><b>Seated Torso Twists\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit straight on the edge of a chair with your feet on the ground.\u00a0<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly without arching your back and place your hand behind your head.\u00a0<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist slowly to the left, pausing at the maximum stretch before returning to the starting position and twisting to the right.\u00a0<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8-10 times<\/span><a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2020\/03\/hq_deskfit_booklet_6.10.2020.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Office_Chair_Exercises_for_Stomach_Fat_Reduction\"><\/span><b>Are There Office Chair Exercises for Stomach Fat Reduction?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, it\u2019s not possible to lose fat in a specific location, and there are no chair exercises for stomach fat. To lose fat in the belly area, you will need a comprehensive plan that focuses on reducing the number of calories you eat per day, exchanging lower-quality calories for better, more nutritious ones, and increasing the amount of physical activity you engage in each day<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/belly-fat\/art-20045809\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let BetterMe take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\">crank up your fitness results<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_10-Minute_Office_Workout_Long_Enough\"><\/span><b>Is a 10-Minute Office Workout Long Enough?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most experts recommend aiming for 150-300 minutes (about 5 hours) of exercise per week to stay in good shape and minimize the risk of weight gain<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/healthy-eating-nutrition-and-diet\/maintaining-healthy-weight\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">. However, some studies have shown that as little as 10 minutes per day can have a big impact on overall health<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/overview-of-yoga?search=chair%20yoga&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Office_Chair_Exercises_for_Back_Pain\"><\/span><b>Are There Office Chair Exercises for Back Pain?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several office chair exercises can help with back pain by <a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\">stretching<\/a> and strengthening the muscles. Some exercises you can try include seated marches, seated forward flexion stretches, and seated hamstring stretches. It\u2019s also important to move around frequently as postural variability is the most important factor for preventing posture-related pain and dysfunction<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/patient-guidelines-for-weight-resistance-training-in-osteoarthritis?search=workoiut%20routine&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(11)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Desk_Exercise_Equipment_Do_I_Need\"><\/span><b>What Desk Exercise Equipment Do I Need?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, you can do all the exercises here without any equipment apart from your office chair. However, there are many exercises, and depending on your goals, you may find it helpful to add some weights, dumbbells, and bands to help increase the amount of resistance working against your body for improved gains, especially once your body gets used to the body weight exercises.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Chair_Yoga_for_Men_and_Women\"><\/span><b>Is Chair Yoga for Men and Women?\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga, which is sometimes called armchair yoga, can be a great activity for both men and women. It can help improve flexibility, strength, and balance while reducing anxiety and helping calm the mind. Many of the exercises are low-impact and can be tailored to your fitness level, which makes them perfectly suitable for both sexes.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-glutes\/\"><i>Chair Yoga for Glutes: 6 Must-Have Exercises for Strength<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"office chair workout\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_sit_in_a_chair_for_8_hours\"><\/span><strong>How do you sit in a chair for 8 hours?  <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It should come as no surprise to anyone that a long-term sedentary lifestyle can be detrimental to your health. It\u2019s important to take special precautions during long workdays. Take frequent breaks to walk around and stretch your muscles. Try to stand while you talk on the phone, answer questions, or meet with people. If possible, invest in a standing desk or discuss with your company if a standing desk can be provided for you <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/sitting\/faq-20058005\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_chair_exercise\"><\/span><strong>What is the best chair exercise?  <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no best chair exercise for every situation, and you will likely need a group of exercises to reach your goals, whether they be strength, weight loss, or improved flexibility. Choose exercises that adequately target the large muscle groups and provide enough of a challenge to give you a good workout.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_flatten_my_stomach_while_sitting_at_my_desk\"><\/span><strong>How can I flatten my stomach while sitting at my desk?  <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A combination of healthy eating, regular physical activity, and overall lifestyle changes is essential for reducing belly fat. Stay positive and try to develop a support system to help improve your chances of success<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/losing-weight-beyond-the-basics?search=lose%20weight&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(12)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_exercise_while_sitting_down\"><\/span><strong>Is it OK to exercise while sitting down? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Exercise while sitting down can be a great idea to break up long periods of sedentary behavior. Over time, this can add up to significant health benefits. Seated exercise is also a great option for those with limited mobility or balance deficits who don\u2019t have someone available to spot them during standing exercise. That being said, incorporating more dynamic forms of exercise unlocks a vast array of health benefits that are far more challenging to achieve while sitting. So get up and move if you\u2019re able to!<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=office_chair_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga and other office chair workouts can help improve your health. If everyone were to perform them for just a few minutes each day, we would see a drastic decrease in the number of preventable diseases attributed to a sedentary lifestyle. Remember to consult your physician first to get a proper check-up and advice on how to proceed toward your goals.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chair yoga and other office chair workouts offer convenient ways to stay active, reduce stress, and improve posture right from your desk during long days at the office. These are important for good health, both mentally and physically. If you\u2019ve been feeling sluggish, need a pick-me-up, or are just worried that you\u2019ve been sitting too [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":65219,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[249,221],"class_list":["post-65215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"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>Office Chair Workouts\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Chair yoga and \u2605 OFFICE CHAIR WORKOUT \u27a4s help you stay active, reduce stress, and improve posture right from your desk, enhancing both mental and physical health.\u00a0\" \/>\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\/office-chair-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Office Chair Workouts\u00a0\" \/>\n<meta property=\"og:description\" content=\"Chair yoga and \u2605 OFFICE CHAIR WORKOUT \u27a4s help you stay active, reduce stress, and improve posture right from your desk, enhancing both mental and physical health.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/office-chair-workout\/\" \/>\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:modified_time\" content=\"2024-09-25T10:14:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ed Malaker, Troy Hurst, PT, DPT\" \/>\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=\"Ed Malaker, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/\"},\"author\":{\"name\":\"Ed Malaker\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9e7cf5c84b5febef517e76de5beb9a54\"},\"headline\":\"Office Chair Workouts\u00a0\",\"dateModified\":\"2024-09-25T10:14:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/\"},\"wordCount\":1643,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Chair yoga and other office <a href=\\\"https:\/\/betterme.world\/articles\/chair-workouts\/\\\">chair workouts<\/a> offer convenient ways to stay active, reduce stress, and <a href=\\\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\\\">improve posture<\/a> right from your desk during long days at the office. These are important for good health, both mentally and physically. If you\u2019ve been feeling sluggish, need a pick-me-up, or are just worried that you\u2019ve been sitting too much, read on for some great tips and tricks.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Long Should You Sit in an Office Chair?\u00a0\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Most experts recommend sitting no longer than 30-60 minutes without taking a break to stretch your legs, which can add up to some serious benefits in the long term, particularly for your heart and circulatory system. Using an hourly alarm, timer, or fitness tracker with standing reminders is a great way to make sure you stay on top of this healthy habit.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Can I Exercise While Sitting at My Desk?\u00a0\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can exercise while sitting at a desk by developing a <a href=\\\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners-at-home\/\\\">workout plan<\/a> that targets the various muscle groups in your body effectively without requiring you to stand. Research has shown that sessions as short as 10 minutes spread throughout your day can have a positive effect on your health and mental well-being. Depending on your goals, you can choose exercises that don\u2019t require any weights, such as chair yoga, or incorporate them, along with other tools such as bands, into your routine for added gains<\/span><a href=\\\"https:\/\/journals.sagepub.com\/doi\/abs\/10.4278\/ajhp.110916-QUAN-348\\\"><span style=\\\"font-weight: 400;\\\">(2)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.\u00a0<\/span>\\r\\n< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/office-chair-workout\/\",\"name\":\"Office Chair Workouts\u00a0 - 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health.\u00a0","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\/office-chair-workout\/","og_locale":"en_US","og_type":"article","og_title":"Office Chair Workouts\u00a0","og_description":"Chair yoga and \u2605 OFFICE CHAIR WORKOUT \u27a4s help you stay active, reduce stress, and improve posture right from your desk, enhancing both mental and physical health.\u00a0","og_url":"https:\/\/betterme.world\/articles\/office-chair-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-09-25T10:14:30+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2-1024x576.png","type":"image\/png"}],"author":"Ed Malaker, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Ed Malaker, Troy Hurst, PT, DPT","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/"},"author":{"name":"Ed Malaker","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9e7cf5c84b5febef517e76de5beb9a54"},"headline":"Office Chair Workouts\u00a0","dateModified":"2024-09-25T10:14:30+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/"},"wordCount":1643,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2.png","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Chair yoga and other office <a href=\"https:\/\/betterme.world\/articles\/chair-workouts\/\">chair workouts<\/a> offer convenient ways to stay active, reduce stress, and <a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">improve posture<\/a> right from your desk during long days at the office. These are important for good health, both mentally and physically. If you\u2019ve been feeling sluggish, need a pick-me-up, or are just worried that you\u2019ve been sitting too much, read on for some great tips and tricks.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>How Long Should You Sit in an Office Chair?\u00a0\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Most experts recommend sitting no longer than 30-60 minutes without taking a break to stretch your legs, which can add up to some serious benefits in the long term, particularly for your heart and circulatory system. Using an hourly alarm, timer, or fitness tracker with standing reminders is a great way to make sure you stay on top of this healthy habit.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Can I Exercise While Sitting at My Desk?\u00a0\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You can exercise while sitting at a desk by developing a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners-at-home\/\">workout plan<\/a> that targets the various muscle groups in your body effectively without requiring you to stand. Research has shown that sessions as short as 10 minutes spread throughout your day can have a positive effect on your health and mental well-being. Depending on your goals, you can choose exercises that don\u2019t require any weights, such as chair yoga, or incorporate them, along with other tools such as bands, into your routine for added gains<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.4278\/ajhp.110916-QUAN-348\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span>\r\n< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/","url":"https:\/\/betterme.world\/articles\/office-chair-workout\/","name":"Office Chair Workouts\u00a0 - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2.png","dateModified":"2024-09-25T10:14:30+00:00","description":"Chair yoga and \u2605 OFFICE CHAIR WORKOUT \u27a4s help you stay active, reduce stress, and improve posture right from your desk, enhancing both mental and physical health.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/office-chair-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/13-2.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/office-chair-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"Office Chair Workouts\u00a0"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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