[Video] 4 Simple & Effective Desk Exercises

Did you know that sitting at your desk for more than 6 hours a day not only limits your energy, but also shaves years off your life?

If you're trapped at a desk all day at work, there are still things you can do to get more exercise into your day. These 4 simple exercises can all be done right at your desk, and they will keep you energized throughout the day, alleviate pain and stiffness, and build strength - even while you're still at work!

The important thing to consider when you have a desk job that limits your activity is that doing even just a little bit (more often) helps to keep your muscles on alert and prevents them from wasting away over time. In this quick desk workout video, we give you a simple plan for getting in more exercise at work - even if you're pretty much chained to your desk from the moment you walk in the door.

These 4 exercises address posture, flexibility, and strength, from your back and neck, to your legs, arms, and core.

Do them once every hour, or at the very least a couple of times per day, and see how much better you feel!

[Video] Quick Upper-Body Desk Workout

Stuck at your desk all day, and need a quick workout you can do at the office in just a few minutes? This upper body workout works your arms, shoulders, back, and core, without even getting out of your chair. (These are also good exercises for people with mobility problems, or those in a wheelchair.)

These 5 simple exercises require no equipment at all, and can be done by anyone of any fitness level. Scale the exercises to your needs - if you are already quite fit, try the advanced sequence (hold each exercise for 10-20 seconds instead of 5). The key is to do each exercise with full intensity, no matter how many reps or seconds you do.

The video is 10 minutes long, but he talks quite a bit, so once you learn the exercises, you can probably do them in half the time.

Check it out!

Video: 10 Exercises for the Office

This short video demonstrates 10 excellent ideas for exercises you can do at the office - no matter how busy you are - to avoid "sitting disease"! Each exercise works different parts of your body, some focus on strength and others on cardio.

If you have a 10-minute break, you can do the whole set in one quick workout, OR, if you're too busy even for that, just do one at a time throughout the day. They each only take one minute, so you can break up your day of sitting with 10 quick exercise breaks.

You'll be amazed how much this little bit of movement throughout the day helps keep you fresh, energized, relieves pain and stiffness, and generally makes you feel better!

Bookmark this one on your work computer for future reference, and do the exercises every day for lots of great health benefits - I know I'll be adding this one to my favorites!

Video: 15-Minute Office Workout

Trapped at a desk all day? Wish you could get more exercise, but don't feel like you  have time? Do this quick and simple workout on your lunch break, or on a break during the workday, and stretch, strengthen, and limber up your body in just a few minutes. Not only will you feel better and more energized, but your body will feel stronger, less stiff, and more flexible - it will benefit your body, your brain, and your overall health!

No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.

This is also a great one to do in a hotel room while traveling.

15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...

Four Exercises You Can Do at Your Desk

A sedentary person, or "typical couch potato." (Photo credit: Wikipedia)

Today's sedentary lifestyle causes more health problems than most people realize, or can even imagine. Sedentary lifestyles have been linked to dozens of obesity-related diseases and health problems, and it's no wonder why. It has been a fairly recent development in human history that many of us sit at desks all day and aren’t up and about performing physical activity. 
The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical activity have become such a problem.  The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy.  Here are 4 great exercises you can do to stay active without leaving the comfort of your cubicle. 

Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often.  And it's not necessary (or even best) to elevate it for 20-30 minutes at a time, as conventional exercise "wisdom" would have you believe.  If you have 5 minutes free during the day, that’s enough to get the blood pumping.  Here’s a great way to get your blood moving without having to leave your chair.  First, pump your arms up and down above your head for 30 seconds.  Next, then tap your feet rapidly back and forth like you’re trying to run in place.  Now alternate these back and forth for about 5 minutes. 

Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk all day and type.  It can help relieve stress from the repeated actions.  Here are some wrist and arm stretches that can be done quickly and easily.  First extend your arm in front of you with your wrist bent back so your palm is facing out.  Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out.  After repeating this exercise with both arms, press your palms firmly together in front of you.  Be sure to keep your elbows bent and lifted.  Bend your wrists back and forth, pushing gently with your hands.

Leg Lifts
Constantly staying in the same position all day, whether sitting or standing can be damaging to your legs.  This simple exercise will help increase leg circulation and improve the health of your legs.  While sitting in your chair, simply extend one leg until it is straight.  Hold, the return it back to the floor.  Continue this exercise for a few minutes, alternating legs.  Lift one leg a few inches off the floor while keeping your knees bent.  Again, you should hold and release, then repeat for a few minutes with both legs.

Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back.  The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration.  Just make sure you use proper posture throughout the day.  Sitting straight up in your chair all day without slouching can cause long term relief of pain.  If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Repeat several times.  Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body. Do this several times on both sides.

While these exercises aren’t going to give you a killer body, they will help you feel better, relieve and prevent pain, and help improve your blood flow.