[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: 5-Minute Lower Body Workout for A Great Butt

Want great glutes to show off in those summer shorts? This 5-minute workout focuses on lifting and toning your butt and thighs. It's bodyweight only - no equipment required, and it's only 5 minutes long so you can even do it on a quick break at work.

Get out of your chair and put that butt to work doing something other than sitting!  :-)   It's good for your health, and will help your behind look good too.

Review: FitDesk 2.0 Folding Exercise Bike With Massage Bar

Home exercise equipment is a growing market. People are growing increasingly concerned about personal health and well-being, and are seeking ways to ensure they get enough exercise. But people are also concerned about the economy and are trying to cut their costs. Home exercise equipment allows people to drop their gym membership and still get a decent workout at home, meaning they save money on expensive gym fees.

This isn’t the only problem people face though. As we've been discussing this month, for many people who spend their time sitting in a chair and getting very little exercise on a daily basis it can be hard to meet the demands of bodily health with work commitments. That’s why products like the FitDesk 2.0 are gaining in popularity. They offer fitness equipment with a built-in work station, meaning you can actually work at your job or desk while you stay healthy.

The FitDesk 2.0 is much like an exercise bike, although it’s not a recumbent device. This allows you to sit upright with a good posture as you work at the built-in work surface. But is this product any good, or does it fall short of its aims? Let’s take a closer look to find out.

Key Features Of The FitDesk 2.0

RRP: $239.99
Dimensions: 28 x 16 x 45 inches
Weight: 45 lbs
Desk Surface Dimensions: 18 X 19 inches
Warranty: 1 year

FitDesk 2.0: The Pros

Be Fit And Stay Productive: The whole point of equipment like the FitDesk is to combine your workspace with fitness equipment. This is perfect for those who work from home and struggle to find the time to keep fit. It’s especially good for those who have jobs that require you to be seated for the majority of the day – such as any computer-based job.

So if you are chained to the desk, it can be really hard to get any exercise at all. Sure you could work out after you’re done for the day, but sometimes that’s not enough, and sometimes you’ll have other commitments. Products like this take away the dilemma.

This machine functions like an exercise bike. You pedal with various resistance settings to improve your cardiovascular health and strengthen your legs. But the big difference is that there’s a work surface built into this machine. So you can sit on it and pedal while you get on with paperwork or place a laptop on the surface and get on with your emails. This allows you to be more efficient with your time and keep up your productivity even as you get fit.

Compact: Another great thing about the FitDesk 2.0 is that it’s very compact. Not only is it’s footprint pretty small, meaning that it can be set up in small places, but it’s also able to fold away. This means it can be stored in small areas and doesn’t have to be left out all the time. If you’re living in a small apartment where space is at a premium, this is a great advantage, and really makes the FitDesk an excellent choice.

Price: At around $300 (less on Amazon.com) the FitDesk 2.0 is pretty affordable. It falls at the lower end of the price range, with many similar products coming in at around $1,000, and a handful coming in slightly cheaper than this. But for the money this is a good solid product. It won’t break the bank so it’s affordable for most, helping you if you’re trying to stick to a budget and keep your costs low.

Massage Rollers: The FitDesk 2.0 has conveniently placed massage rollers. These allow you to relieve strained wrists after extended periods of typing. If you often find your wrists getting tired and uncomfortable, the massage rollers can alleviate the discomfort and help to prevent wrist injury.

Squeeze Grips: This machine also has built-in squeeze grips. These allow you to develop grip strength as you work, and can alleviate stress in a way similar to a stress ball. There are also resistance bands built-in so you can do some upper body resistance exercise whilst sat at the machine.

Quiet: The FitDesk 2.0 runs quietly. Some machines generate a lot of noise which can be distracting and also interfere with others in the house. If you like to watch TV as you exercise this can also be a problem. You won’t have any issues with this machine though.

Sturdy: All machines benefit from being sturdy, but it’s especially important when you’re going to work on a desk that’s attached to the machine. Whether you’re sorting papers, writing or using a laptop it’s important that your work surface remains stable at all times. The FitDesk 2.0 does this nicely.

FitDesk 2.0: The Cons

Weight Limit: The weight limit of the FitDesk is 250 pounds. That will cover most people, but definitely not all. Some home exercise equipment goes up to 300 pounds or even beyond and that’s desirable, especially when the product is targeted at people who have sedentary desk-oriented lifestyles. It’s a shame this machine can’t support heavier users.

Assembly: The assembly of this product isn’t all that tricky in itself, but the instructions that guide you are poor. Good instructions would make this a breeze, but as it is those who aren’t mechanically minded might find the assembly frustrating.

No Bottle Holder: This is a fairly minor issue, but the lack of bottle holder is a disappointment. It would be helpful for those using this while working for extended periods of time who don't want to risk spilling drinks on the desk while working.

Is The FitDesk 2.0 Worth Buying?
There’s very little wrong with the FitDesk 2.0, certainly nothing significant that I've heard about. And it’s reasonably priced too. If you’re on a budget and tight for space in your home this is a great choice for getting more exercise while working, watching TV, writing, or other typically sedentary activities.

Click Here to Buy the FitDesk 2.0 on Amazon.com

Video: 8-Minute Quick Sweat Cardio Workout

This workout is so short you can probably even fit it into a break at work!  It's a great way to break up long periods of sitting, and help avoid some of the risks of "sitting disease" as we discussed on Tuesday.

Only 8 minutes long, this quick cardio workout includes 8 hard-hitting moves done for 45 seconds each, with a 10 second break between each move.

While this won't provide you with all of the exercise you need for the day, it's definitely a nice short one that you can fit in just about anywhere, to help get your blood moving, and your heart pumping.

No equipment is needed, so why not jump up out of your seat and try it right now?

Quick Sweat Cardio Workout: 

Video - Toning Exercises At Your Desk

While doing a few quick stretch and tone exercises at your desk won't replace your need to work out, you can help increase blood flow, improve flexibility and relieve stiffness, and prevent sitting-related pain by doing just some simple exercises such as these daily. She also gives a few other tips for getting in a bit of exercise throughout the workday when away from your desk as well. Give these a try, and you'll feel better and have more energy at the end of the day.

Office Workout Routine
Get a workout at work with our office fitness routine! Find more fitness videos at diet.com or own this video for less than a buck! Join Sarah from Diet.com as she demonstrates some easy exercise moves you can do while at the office. Learn how to ton...


Exercise Resources For The Office: