SEDENTARY WORK DESK EXERCISES, MOVEMENT & MOBILITY

Desk Exercises, Movement & Mobility

The best thing for your body is activity.

Studies confirm it and you know it based upon how you feel.

When you're up and moving, you feel more energetic, stronger, and healthier. When you're sedentary, aches and pains creep up, and you don't feel as vibrant as you could. But what do you do when you spend much of your working life behind a desk?

"EXERCISE isn't just good for your body and well-being it's also good for productivity"

According to the World Health Organization, 60 to 85% of people worldwide are too inactive, with odds increasing 10 to 20% more if you're a woman. An inactive lifestyle increases all kinds of health risks such as cardiovascular diseases, diabetes, obesity, colon cancer, high blood pressure, osteoporosis, depression, and anxiety.

Mobility keeps everything from brain matter to muscles’ health, and it even affects your DNA.

When you're obligated to be at your desk for upwards of 8 hours a day, being more active might feel like an impossibility. That is why it is so important to intentionally adjust your habits and even take time to increase mobility at your desk or in your office.

“Just taking a few minutes to do simple stretches can make all the difference, without even having to get up from your desk. While sitting upright in your office chair try doing gentle neck stretches, by dropping your chin down to your chest and slowly rolling your chin side to side. Another great option is doing a seated cat cow stretch. On an inhale, arch the back and tilt your head up and on an exhale round through the spine and let your head drop forward. Ensure both feet are rooted firmly on the ground during both exercises,” says Meredith Durksen, Yoga Teacher & Mental Health Counsellor at Modern Health Chiropractic.

Let’s face it, exercise isn't just good for your body and well-being, it's also good for productivity.

A study conducted by Briston University in 2020 showed that on days employees worked out, they reported 21% better concentration, 22% better chance of completing tasks on time, 25% fewer unscheduled breaks and 41% felt more motivated to finish their work.

Working out didn't mean sweating to the oldies or hitting the gym hard, either. These results occurred when the participants did 30 minutes of moderate exercise in one hit or combined ten to 15-minute bursts at least five days a week.

Moderate exercise is achieved by when it results in breathing slightly heavier than usual but able to hold a conversation, and when your body feels warm, but you're not overheated.

An increase in moderate exercise can be an achievable goal.

Laura Ip, Head Coach at Underdogs Boxing Club in St. Catharines, recommends some specific movements that can supercharge your desk workout.

"Some great exercises to do at your desk are squats and pushups. For squats, stand with your feet shoulder-width apart, toes turned out slightly, arms extended in front of you, and – with your chest and eyes up – squat as low as you can. Return to standing and squeeze your glutes. Keeping arms parallel to the ground as you squat will help work your core muscles,” instructs Laura.

“For push-ups, place your hands against the edge of your desk in line with your shoulders. Place your feet back as far as you can from your desk, so you're on the balls of your feet, your body in a plank position. Lower yourself toward your desk, keeping your arms close to your sides. Focus on what your core, triceps, and chest are doing as you press back up." Says Laura.

It's important to stay active for many reasons because fitness isn't the only thing that suffers when you're inactive. Your mobility can also be affected. Older people who are physically active for less than three hours a week are more likely to develop trouble walking than active seniors. Getting enough activity is an investment in your future health and overall longevity of a higher quality of life.

Adding some modified yoga to your workday can also be the perfect health boost if you cannot get away from your desk.

An example of an adapted yoga pose is the seated spinal twist. To get into position:

1. Sit sideways, so the back of your chair is at your side, and place both feet flat on the floor.

2. Twist towards the back of the chair and hold it with both hands.

Complete your reps on one side and then turn so the chair's back is at your other side and repeat.

"Regular yoga practice is invigorating, strengthening muscles, and improving body awareness. It also helps cultivate a clear and relaxed mind, sharpens focus, and reduces stress. Adding yoga into your daily routine ensures a supple body and mind," says Meredith.

Rest assured, if your job requires you to sit for long stretches, there are ways to add bouts of movement and exercise into your day, even if you cannot leave your desk to do it. We encourage you to try some of these movements and experience an overall improvement in your personal productivity and overall well-being.