Get Fit at Work

Adapted from: Joy Magazine, Mexico, October 2008Updated: Mar. 20, 2019

You can get really stiff sitting in front of your computer all day long. Banish aches and pains with these quick and easy exercises that can be done at your desk. You can even burn some calories while getting more flexible and improving your circulation.

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Taking a break from the computer will help you stay refreshed and focussed throughout the day.

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Strengthen Your Hips

Standing with your back straight, lift your right leg out in front of you. Hold the position for a few seconds. Repeat with the left leg. Then, raise your right leg to the side and hold for five seconds. Do the same on the left. Repeat five times on each side.

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Stretch Your Wrists

Sitting in a chair with your back straight and both feet on the floor, stretch both arms put in front of you to shoulder height, palms facing away from you. Using your left hand, gently pull back the right hand, stretching your wrist. Switch hands and stretch out the left wrist. Do five sets on each side.

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Strengthen Your Forearms

Sitting in a chair with your back straight and both feet on the floor, bend your elbows at chest height and press your hands together in front of your sternum. With your arms parallel to the floor and palms pressed together, tilt your hands left to right holding each position for three seconds. Do five cycles.

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Release Your Spine

With both feet on the floor and contracting your abs, turn your upper body to the right. With your left hand, grab the armrest or side of the chair and keep turning gently to the right. Hold the position for a few seconds and release. Repeat on the left side. Repeat five times.

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Strengthen Your Thighs

Standing in front of your chair, stretch your arms out to shoulder height. Bend your knees as if to sit in the chair. But, don’t sit down! Hold this position for five seconds and then straighten. Repeat 10 times.

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Stretch Your Hips

Sitting down, with your back straight and your right foot on the floor, bend your left knee and raise it so your left foot to just below the right knee. Hold for 10 seconds. Change legs and repeat. Do five sets.

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For Healthy Circulation

Lack of movement can give you tired legs and increase your risk of DVT. Try this exercise to improve your circulation: While sitting with your back straight and your left foot on the floor, lift up your right leg until its level with your hips. Flex your foot and hold the position for five seconds. Repeat the stretch with the left leg. Do five repetitions on each side.

Originally Published: January 27, 2011