10 Exercises to Keep You Fit While You Sit

Work from home definitely came as a boon for a lot of us because we now have an excuse to not get out of our pajamas and work from our comfy beds all day!

No matter what your work profile is, chances are, you have been spending a majority of the day sitting in your chair/bed/couch and using that as a convenient excuse to get out of working out.

While it might be difficult to fit in a long workout in your already tight schedule, it’s possible to stay active while sitting on your desk!

Spending about 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump.

Here’s 10 exercises to keep you fit while you sit. Thank us later!

Ankle Stretch

Rotate your ankles in both directions for five seconds. Easy does it!
Do five sets of eight reps in each direction. This exercise can strengthen the flexibility of your ankles and make you less likely to suffer from sprains.

Arm Raises

Sit upright with your arms by your sides. With palms facing forward, raise both arms out and to the side, and up as far as is comfortable. Return to the starting position and repeat this 5 times. Keep your shoulders and arms straight throughout. Breathe out as you raise your arms and breathe in as you lower them. This exercise builds shoulder strength.

Seated Bicycles

Sit tall, with your feet flat on the floor and your hands behind your head. Lift one knee and twist your opposite elbow toward it. Return to the start position. Repeat at least 10 times on each side.
This exercise works on your obliques and abdominals.

Crunches

Move to the edge of your chair with your feet on the ground. Lean back on the backrest. Then lift your straightened legs a few inches above the ground and raise your back a few inches off the backrest. Feel the burn in your abdominal muscles and hold for ten seconds. Do 8 reps. This exercise, when done regularly, can strengthen your core considerably.

Neck Rotation

Sit upright with your shoulders down. Look straight ahead. Slowly turn your head towards your left shoulder as far as is comfortable. Hold for 5 seconds and return to the starting position. Repeat on the right. Do 3 rotations on each side.
This exercise is good for improving neck mobility and flexibility.

Leg Lifts

Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift your left leg until it touches the underside of your desk. Return to the starting position and repeat with your right leg. Do 10 sets of 8 reps. This exercise helps strengthen your core and your thigh muscles.

Glute Squeezes

Sit tall in your chair, with good posture. Contract (squeeze) your glutes as hard as you can for 10 to 30 seconds, then relax. Repeat 10 times.
This exercise helps you get buns of steel that could make Superman jealous!

Seated Press-Ups

Sit on the edge of your chair with your arms by your sides, palms over the edge of your seat. Press down with your arms as if you were going to try to lift yourself off the chair (but don’t actually lift up). Hold for three counts and then release. Work up to 3 sets of 10 reps.
This exercise helps you engage your shoulders and triceps.

Arm Circles

Raise your arms straight out to your sides and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Then flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms.
This exercise increases flexibility and improves posture. No more sitting on the table like a banana!

Calf Raises

Be seated at the edge of your seat so that your feet can touch the ground. Plant your feet with your toes pointed forward. Squeeze your calves to raise your heels off the floor. Hold the contraction for a second, then slowly descend again. Hold a stretch at the bottom while pushing your heels down. Do this for four sets of 25 reps.
This exercise works on your calves.

Being busy is never an excuse to not put time and effort into your health. Make sure you get your move on with these exercises!

Header image credits: Photo by Ketut Subiyanto from Pexels.