Do you think your 60 minute gym session or everyday 30-minute run is sufficient to keep you fit and energetic especially when you have long working hours to be spent on your desk? Most of the people I know are continuously spending time tied to their desk buried in their computers and emails.

We often neglect the value of taking a “movement break” in between your work. Its simple. All you have to do is leave your seat for few minutes and stretch a little bit. This will not only freshen up your mind but will also keep you energetic whole day.

According to studies, people who do some simple stretches, and make ergonomic adjustments to the work environment can significantly reduce their daily discomfort and reduce the risk of early death.

Below are the few exercises you could do at your work place that keeps the most notorious desk-job dangers at bay.

Stretch at Your Desk 

On average, you spend about 9.5 hours a day sitting. Why don’t you try some stretches at your sitting place itself? So here’s a list of some stretching exercises which may help your day.

Rubber Neck  

Sit up tall and drop your right ear down towards your right shoulder and hold for a few seconds. Repeat for the left side.

Look Around

Turn your head on the left and try and look over your shoulder and hold for a few seconds. Repeat on the right.


Drop your chin down towards your chest and GENTLY roll your head from side to side.


Raise both shoulders up towards your ears and hold for a few seconds and release. Repeat a few times.

Chest Opener

Bring your hands behind your back, press your palms together, sit up tall and hold for 5–10 seconds.

Knee Hugger

With a bent knee, lift your right leg up and grab it with your arms and pull it in as close to your chest as you can. Hold for 5–10 seconds and make sure and do it on the left side, too.

Reach and Bend

Extend your right arm over your head and reach out as far as you can to the left and gently bend over. Hold for a few seconds and do it the other way.

Knee Press

This one stretches out the glutes. With your right ankle on your left knee, gently press against the right knee a few times. Do same on another side too.

Leave Your Desk, Exercise Everywhere

Want to burn few extra calories with increased movement throughout the day? We would recommend you to pick some tricks from the list below and implement them.

1. Park farther away

This is the most unwilling thing you have to do. But give a try by parking your vehicle at some distance from your office and talk a walk till there.

2. Take the stairs

The stairs are a great way to increase your heart rate and tone up those legs. So want some change in daily chores in an elevator. Then take the stairs instead.

3. Do it yourself

Instead of getting a coffee from office boy, get your own coffee and by walking over to the copier more often you would be spending less time sitting.

4. Stand up

If you have to be on the phone for more time, It is a better time to stand up and do some stretches. Don’t worry the people around are not watching you.

5. Take a walk break

Take a walk for 10 to 15 minutes a day in. See how many steps you can get on your fitness tracker. It might be in between your lunch break or snack time. Feel the fresh air, Better catch some buddy have a chit-chat. Put it on your to-do list to make sure it happens.

6. Walk and talk

How about having a “walking meeting” next time instead of sitting in a cold conference room at a table with stale doughnuts? As it may improve your brain function and may come up with some of your best ideas.

7. Get to cooking

When you spend time in the kitchen preparing your own recipe with fresh veggies you are being more active than you realize. The added benefit of this is preparing your own meals is a much healthier way

8. Walk and fly

If you travel a lot, use the time spent in waiting at airports to your advantage. Airline travel can be frustrating with all the delays. Use the time by walking around instead of resigning yourself to your gate. This may relieve you from stress too.

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