If you’re starting work at 9:00 am, you probably got to get up around 7:00 am to get ready and have breakfast before commuting to work. You might need to wake up earlier if it takes an hour to get to your workplace. Not to forget factoring in waiting for the trains or buses during peak hours in the morning!
After a long day of work sitting behind the computer desk in Singapore, you finally get home but all you feel like doing is just plopping down on the sofa and rest before getting up for work again the next day. This routine is familiar to most of us, so when do we find the time to include exercising in our daily routines? Either you have to wake up in the wee hours of the morning – that’s great if you are morning bird, or exercise at night after work when you are already mentally exhausted.
With a sedentary lifestyle, it spells problem for our health especially if you are not watching what you eat as well. One great solution is taking time to exercise even while you’re at your desk! Doing exercises at your desk is also a convenient and a great break away from your work. Keep yourself physically active to maintain your health. Here are 7 ways to exercise even if you are tied to your desk most of the time.
1. Incline Pushups
Unlike the normal pushups where you have to get down on the floor, this pushup can be done at the edge of your table. Simply place your palms at the edge of the desk and start doing your pushups! Doing pushups at your desk might invite stares from your colleagues if you do not have your own office. What you can do is find an empty conference room, close the door and do a few incline pushups before returning to your desk.
2. Tricep Dips
With an office chair in Singapore, place your butt at the edge with your hands on either side of you. Scoot off the chair with your feet stretched out straight on the ground. Bend your elbow and lower yourself as low as you can before stretching your elbows straight again. If your chairs have rollers, substitute the chair with the edge of the table instead.
3. Seated Leg Raise
For this next exercise, you can do it more discreetly behind your desk. Sitting on the chair with both feet flat on the ground, stretch out one leg in front of you and hold it as high as you can for 2 seconds. Repeat the same for the other leg and do it 15 times for each leg.
4. Silent Bun Squeezer
This is another excellent exercise if you want to go ninja mode while doing your exercises at the desk. Sitting on our seat for long and cause our bums to be saggy and without shape. Simply squeeze your buttocks and hold them for around 10 seconds before releasing them. Repeat as many times as you can or until you start to feel the burn!
5. Desk Squat
Push your chair out of the way and stand shoulder-width apart. Bend your knees so that your thighs are 90 degrees or parallel to the ground. Stretch your hands out towards the computer as you squat. Make sure your knees do not go beyond your feet as you squat. Hold for 15 seconds before you stand straight. Do it for 10 times or more.
6. Back pinch
Sit up straight in your chair and press your shoulders back until the shoulder blades are pinched together. Hold it for 5-10 seconds before releasing and repeat for 12 to 15 times.
7. Core twists
Time to make full use of your swivel chair! Sit up straight and face your desktop as you twist the lower body from left to right. Use your abs to control your movement!
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