Let's face it – fitness is hardly on our minds during office hours. In fact, for most of us, a typical day at work means long periods of sitting, be it in front of the computer, at meetings or even during lunch! It is widely known that staying sedentary for hours is not only bad for our waistlines but could also cause stiff necks, back pain, leg cramps, and more.

But did you know that it could cause severe health risks too?

Some recent studies have shown that prolonged sitting resulted in a greater chance of developing cardiovascular disease, diabetes and even some cancers*. How alarming!

Exercise, to say the least, is known for its many great benefits. Not only is it good for our health, but the endorphins released during exercise also gives us a positive buzz, allowing us to better deal with work stresses.

Bianca Loh, Physiotherapist, Department of Rehabilitative Services, CGH shares with us six incredibly simple workouts that we can do within the confines of our work spaces to keep fit.

1.       Table Push Up

Good for: Chest (pectorals), shoulders (deltoids), arms (triceps)

Stand facing a desk. Place your hands on the table just slighter wider than your shoulder width. Ensure that your arms are straight and elbows are not locked. Lean forward, bending your elbows slowly to move your chest closer to the table then push your body back up.

Recommended number of repetitions: 3 sets of 10

2.       Triceps Dips

Good for: Triceps

Find a sturdy chair and place it against a wall. Position yourself on the edge of the chair with your palms on the front corners of the seat. Make sure your feet are flat on the floor before bending your elbows and slowly lower your buttock towards the floor then back to original position.

Recommended number of repetitions: 3 sets of 10

3.       Wall Squats

Good for: Quadriceps, hamstrings and gluteals

Stand with your back flat against a wall and place your feet about two feet out in front of you. Bend your knees and slide your back down the wall until your knees are at 90-degree angle (like you are sitting on a chair). Do not allow your knees to go beyond your toes. Hold for 30 seconds before sliding back up.

Recommended number of repetitions: 5 times

4.       Standing Heel Raises

Good for: Calves

Stand facing the desk with your hands resting lightly on the desk for support. Lift your heels and stand on your toes. Slowly lower your heels back down.

Recommended number of repetitions: 3 sets of 10

5.       Seated Crunches

Good for: Abdomen

Find a sturdy chair and place it against a wall. Sit on the chair leaving a few inches between you and the backrest, then hold the sides of the seat for support. Lean slightly backwards and raise your knees towards your chest, then lower them back so that your feet touch the ground.

If this is too challenging, lift your knees up, one at a time to alternate between both legs (refer to picture on right).

Recommended number of repetitions: Complete 3 sets of 10. Take 30 seconds for each set.

Neck Stretch

Good for: Neck (upper trapezius)

Gently tilt your head to the left, bringing your ear closer to your shoulder. Use your hand to gently press down for a deeper stretch. Hold for 15 seconds before repeating on the right.

Recommended number of repetitions: 4 times on each side

We hope that these exercises got your heart pumping, brain fueled and mood lifted. Always remember that there are many more ways to incorporate fitness into your daily life such as taking the stairs, eating a healthy lunch or participating in one of our very own fitness classes. As you get better at simple exercises, do attempt to add more challenging ones into the mix!

Note: If you are unsure whether these exercises are suitable for you, do talk to your doctor first before attempting them.  

*References:
https://economictimes.indiatimes.com/magazines/panache/sitting-for-long-hours-at-your-desk-it-can-kill-you/articleshow/65657624.cms