Let’s admit it – sometimes it’s hard to find the time to exercise, especially if you are sitting at a desk for eight hours a day. But one study commissioned by Public Health England discovered people who spend an excessive amount of time sitting are more likely to develop type 2 diabetes and cardiovascular disease. So maybe it’s time to start moving!
We chatted with personal trainer and life coach Karen Reedman about how you can burn some calories without leaving the office. Whether it’s on a rainy lunch day or between meetings, this circuit will get your thighs burning and your tummy toned – and all you need is a desk and chair!
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Karen’s Deskercise Circuit
Important: Ensure your chair is secure when you are doing the below exercises. Try pushing it against a wall.
Note: For maximum results, repeat the circuit in a sequence (which counts as one round). You can do one round at various times of the day or set aside a time to do three consecutive rounds.
- Squats/sumo squats (targets quads, hamstrings, inner thighs and glutes)
Stand in front of your chair with a tall posture; your feet shoulder-width apart and your core activated. As you exhale, lower your bottom towards the chair as if you are about to sit down. Just before you touch the chair, stand back up, squeezing your glutes tight as you do, ensuring your weight is over your heels at all times.
Perform 10 reps.
Then simply turn your feet out 45 degrees, and perform 10 more squats. This simple little tweak shifts the emphasis onto your inner thighs.
Perform 10 reps. - Push-ups (targets chest, triceps and shoulders)
Stand a distance away from your desk with your feet together. Place your hands on the desk shoulder-width apart. Lower your chest to the desk and push back up again. Remember to keep your core activated at all times and to exhale as you come back up.
Perform 10 reps. - Alternating lunges (quads, hamstrings and glutes)
Standing beside your desk, step to make a lunge forward on your right foot. Take your back knee down towards the floor (but not touching it) and then stand back up again. Repeat on the other side and continue alternating legs. Remember to keep a tall posture at all times and to keep your core activated. Also ensure your knees stay behind your toes when you lunge forward.
Perform 16 reps. - Tricep dips (triceps and shoulders)
Sit on the edge of a chair with your feet together. Place your hands on the edge of the seat just outside of your thighs. Bend your elbows 90 degrees and lower yourself towards the floor, (keeping your elbows tucked in at all times). Straighten your arms, raising your body back to the start position.
Perform 10 reps. - Reverse crunches (abdominals)
Slide your body forward in the chair, leaning back. Pull your knees to your chest, squeezing your abdominals as you do then extend your legs back out again. Make sure you keep your shoulders back and engage the core. Exhale as you bring the knees to the chest.
Perform 10 reps
Extra Tips
- Take the stairs rather than the elevator. Just thirty seconds of stair climbing burns up to 12 calories.
- Take time to stretch your arms, legs, neck and shoulders. Sitting for long periods of time can cause stiff muscles and pain.
- Maintain good posture. Slouching doesn’t just cause back and neck problems. Research shows it can even deepen depression and cause constipation.
- Don’t forget your hands. Carpal tunnel syndrome is caused by repetitive hand motions, such as using a mouse and typing. To prevent it, remember to stretch your hands and take breaks from repetitive tasks.
