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After just an hour of sitting, the body's ability to burn fat drops significantly, by as much as 90%. On top of that, your metabolism slows, and within 20 minutes, blood begins to pool in your legs and pressure builds in your spine. Sitting for extended periods daily also increases the risk of deep vein thrombosis (DVT) and can shorten life expectancy.
This helps explain why the “desk job” has become something to dread, why standing desks are increasingly popular, and why it’s crucial to monitor how long you sit each day, whether at a desk or on the sofa - it’s probably more than you think.
If you’re not maintaining proper posture, paying attention to your diet, or offsetting long hours spent at the computer with physical activity, sitting for extended periods can start to take a toll on your body. The side effects are wide-ranging, from obesity and chronic neck and back pain to conditions like carpal tunnel syndrome.
Thankfully, there are plenty of simple ways to combat these effects without needing to abandon your job. Below are a few desk-based exercises - sometimes called “deskercises” - that you can do right from your seat to improve strength, circulation, and mental sharpness.
1. Neck Rolls
Poor posture, incorrect screen height, or just sitting for long stretches can lead to neck strain. Neck rolls, a simple yoga exercise, can help ease this tension. Sit up straight, tilt your head forward, and slowly rotate it clockwise for 10 to 15 seconds. Then, switch direction and repeat. Alternatively, lean your head slightly to one side, press your hand against the side of your head, and push gently to work the muscles in your neck. Repeat on both sides.
2. Leg Extensions
An easy exercise to fit into your workday is leg extensions. Point your toe and extend your leg straight out, holding it for five to 10 seconds to stretch your calves and hamstrings. Alternate legs and repeat as often as needed. Alternatively, relax your foot and lift your leg every 10 seconds to engage your lower abdomen.
3. Lower Back Stretch
A sedentary lifestyle often places strain on your lower back. You can relieve some of this tension by standing up and reaching for your toes for 10 to 30 seconds. Alternatively, remain seated, widen your knees to shoulder width, and bend forward, letting your head drop between your legs to stretch your lower back. You can also interlock your fingers behind your back and stretch upwards to engage your shoulders.
4. Spinal Twist
To give your back some extra relief, try a simple spinal twist. Sit sideways in your chair, grasp the backrest with both hands, and twist your torso towards the chair. Hold for 10 seconds and repeat two or three times on each side.
5. Squats
If you’ve already stood up, why not fit in a few squats? Squats engage the largest muscles in your body—those in your legs, back, and buttocks. Stand with your feet shoulder-width apart, extend your arms in front of you, and bend your knees while keeping your back straight. Lower yourself as far as you can, then return to standing. Try 20 to 30 squats to raise your heart rate and engage these key muscles.
6. Jogging in Place
To get your heart pumping, jog in place for 60 seconds. This will raise your heart rate and shake off any grogginess. For an added challenge, try lifting your knees to waist height.
7. Seated "Running"
If you’re unable to stand up, simulate running while seated. Move your legs and arms as if you were jogging. This may feel a bit silly, but it will still help increase blood flow and your heart rate. The higher you lift your knees, the better the results.
8. Toe Tapping
If time is short, try toe tapping to keep your circulation going. Simply tap your toes in an alternating pattern, as if you were jogging in place. While not as effective as squats or running, it’s a minimal-effort way to keep moving during long stretches of sitting.
9. Wrist Stretches to Prevent Carpal Tunnel
Typing all day can take a toll on your wrists, eventually leading to carpal tunnel syndrome. To prevent this, try stretching your wrists once or twice an hour. Extend one arm out, palm facing away, and use your other hand to gently pull back on your fingers. Hold for 10 to 30 seconds. Then, reverse the stretch by bending your wrist downward and gently pulling your hand towards your body. Repeat on both sides.
10. Praying Hands Stretch
Another wrist stretch involves placing your hands together in a prayer position at chin height. Slowly lower them towards your waist while keeping your palms pressed together. Hold this stretch for 10 to 30 seconds to relieve wrist tension.
11. Chair Dips
To strengthen your arms, try chair dips. Sit on the edge of your chair, grip the seat with your palms, and slide off, supporting your body with your arms. Lower yourself until your elbows form a 90-degree angle, then push yourself back up. Start with eight reps and increase as needed. (Just be careful if your chair has wheels!)
12. Chair Lifts
Similar to chair dips, chair lifts involve gripping the armrests and lifting your body off the seat. Hold for a few seconds, then gently lower yourself back down. Repeat five to 10 times.
13. Desk Curls
Desk curls are a great way to work your arms. Sit close to your desk, make a fist or open your palm, and press upwards against the desk. Hold for six to 10 seconds and repeat for six reps.
14. 4-7-8 Breathing Technique
Controlling your breathing can lower your heart rate and help you relax. Sit with your feet flat on the floor, inhale for four seconds, hold for seven, and exhale slowly for eight seconds. Repeat as needed to reduce stress and regain focus.
15. Side Stretches
For a simple and discreet stretch, lift one arm above your head and lean towards the opposite side, as though reaching for something on a high shelf. Hold for 10 seconds and switch sides. Repeat three to four times.
Incorporating these exercises into your day can help counter the negative effects of prolonged sitting. While they may seem small, regular movement is far better than remaining sedentary, even if you draw a few curious looks from your colleagues!
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