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5 easy exercises you can do at your office desk to keep yourself fit

By just taking 30 minutes out from your schedule everyday, here are a few effective work-out activities which you can perform.

Rohan Gulaty Author

Updated - 26 December 2021 6:08 pm

fitness tips

Health and fitness have become a very integral part of lives of every human being in current times. As offices around the country are set to resume after ‘Work from home’ phase, people will finally have some mental peace while working with their colleagues in office. However, it becomes equally important to look after one’s physical health as well.

Sitting for long hours at the office desk in front of the laptops, is one of the key reasons behind the deteriorating health of people. But there are few very easy steps by which one can ensure that they keep a check on their fitness while being in office itself.

By just taking 30 minutes out from your schedule everyday, here are 5 easy exercises which you can perform around your office desk:

Desk Pushups

It is one of the easiest and most effective form of workout which can be done quite easily. All you need to do is to lean against your office desk with hands slightly wider and arms absolutely straight. And then, go up and down repeatedly by ensuring that you take your chest as close as you can till the desk. The workout is really helpful for your triceps and chest.

Wall Sit

Just when you feel that your body is getting stiff, leave your work for a while and go stand with your back against a wall. And then, slide down along the wall and stop at the position when your hips and knees are bent at about 90 degrees. Try to hold on to this position for 20-30 seconds and then get back to normal standing position. This small activity can work out your quads, core, glutes and hamstrings.

Calf Raises

Just when you are leaving for lunch or tea, you can take a moment to perform another easy exercise. All you need to do is stand behind your office chair with hands placed on its back. With your body straight, raise your heels with toes on ground and hold for 1-2 seconds. Repeat this activity! The short work-out can help in toning up your calf muscle and legs.

Seated Leg Lifts

This is one exercise which you can do while sitting at your desk. While sitting with your back straight and feet flat on floor, lift one of your legs and hold it for a second when legs are exactly parallel to the floor. Repeat it a few times and do it with both your legs one after another. The activity will target the lower abdominal muscles of your body.

Chair Dips

A bit of strength training is also a key part of any work-out regime. This is one exercise which might be the cherry on top of cake of your office exercise schedule. With your hands placed on the chair behind your and legs straight in front, all you need to do is go up and down with your lower body to an extent where your arms are being parallel to the floor. This is the perfect activity for your triceps.


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