4 Must-Do Exercises If You Have A Desk Job

Sitting for long periods, even with good posture, is bad for your health. Your body needs to move to keep blood flowing and your body functions working properly. If you have a desk job, you likely spend hours sitting in one spot. This can harm your health, both now and in the long run, and even lead to chronic problems with your joints, muscles, heart, and more.

Best Exercises To Do If You Sit A Lot

In this article, we'll have a look at some effective exercises to do if you sit a lot:

Sit to Stand

Here's a simple exercise that targets your leg muscles. All you need is a chair that's about 18 inches high. Sit up straight with your shoulders back and your core muscles engaged. Keep your feet under your knees, with your legs bent at a 90-degree angle. Slowly stand up, pushing through your heels, and avoid straightening your knees completely. Do this 12-15 times, and repeat for 2-3 sets.

Leg Swings

Leg swings are a quick and easy way to get your blood flowing and relax your muscles. Stand up straight and engage your core. Then, swing one leg from side to side and front to back. Switch legs and repeat. Do 2-3 sets of 12-15 swings on each leg.

Hip Bridge

Try a hip bridge to strengthen your glutes, hamstrings, and core muscles. Lie on your back with your knees bent. Push your heels into the ground and lift your hips up towards the ceiling. Squeeze your glutes at the top, then lower back down. Repeat 12-15 times, doing 2-3 sets.

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Push-Ups

Push-ups are a great way to work your entire upper body. To begin, place your hands shoulder-width apart and keep your abs tight. Lower yourself down without arching your back, and push back up without straightening your elbows completely. If you're struggling, try modifying the move by doing push-ups against a stable surface like a countertop or desk. Do 12-15 times in 2-3 sets.

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Credits: Freepik