Here are 5 "desk proof" exercises to keep you fit throughout the day.
1. Shoulder rolls & neck stretch
•Sit upright, slowly roll your shoulders forward 5 times and backward 5 times.
•Then gently tilt your head to the left and right to relax your neck muscles.
2. Seated leg lifts
•Sit upright, lift one leg straight out in front of you, hold for 5 seconds, then lower slowly.
•Repeat 10 times per leg. This strengthens your quadriceps and improves circulation.
3. Chair dips (using a sturdy, non-rolling chair)
•Place your hands on the edge of the chair, slide your hips forward, and slowly lower your body.
•Push back up. Do 8–12 repetitions. Great for triceps and shoulders.
4. Seated core twist
•Sit upright with your arms crossed over your chest.
•Slowly twist your upper body to the left, hold for 2 seconds, then to the right.
•Repeat 15 times per side to activate your abdominal and back muscles.
5. Calf raises
•Stand upright behind your desk or chair, slowly rise up onto your toes, hold for 2 seconds, and lower back down.
•Repeat 15–20 times to strengthen calves and ankles while boosting circulation.