The average American worker spends 7.5 hours per workday at his workplace, according to a 2010 U.S. government survey. A desk job means you're sitting for the majority of that time. Pair your work with family responsibilities, a commute and personal interests and you might not have enough time to exercise on a daily basis. While aerobic exercise and strength training should make up at least 30 minutes of each day, if you don't have the time, you can exercise behind your desk to help supplement your daily fitness routine.
Step 1
Sit in your office chair with your knees bent at a 90-degree angle and your feet flat on the floor. Set a timer or stopwatch for 30 seconds and tap your feet alternately on the floor as quickly as possible. Once the stopwatch beeps, switch to pumping both arms over your head for 30 seconds. Complete as many sets with both your legs and your arms as possible.
Step 2
Grip the arms of your office chair and cross your legs tailor-style in your chair. Pull your belly button toward your spine and sit up straight. Push yourself up on the arms of your chair until your bottom is at least an inch from the seat. Hold for as long as you can, then release. Repeat three to five times to strengthen your arms and core muscles.
Step 3
Contract your belly as you work to help strengthen your abdominal muscles. With your back straight, contract your abs so that your belly button scoops upward. Hold for 5 seconds and release. Repeat as often as possible throughout the day; you can even do this exercise when you're typing on the computer.
Step 4
Sit with your knees bent at a 90-degree angle and your feet flat on the floor. Slowly lift one leg upward and straighten your knee until your leg is straight in front of you. Hold for 5 to 10 seconds and release to the floor. Repeat on the other side. Try lifting both legs at the same time, which can help strengthen your lower abdominal muscles and glutes.
Step 5
Place your hands flat on your desk. Slowly slide them forward while keeping your body firmly in your office chair. Keep sliding until you feel a stretch in your lower and middle back. Hold the stretch as long as desired before sliding back to the starting position. Repeat several times throughout the day to help relieve back pain from sitting in an erect position for hours at a time.
Tips and Warnings
- Take advantage of any ergonomic training or furniture your company may offer to keep yourself from developing pain or suffering overuse injuries related to bad posture.
- Consult your doctor if you experience persistent or worsening pain that could be connected to spending many hours behind a desk.
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