Deskercise – Exercises To Do At Your Desk

What is Deskercise?


Deskercise is the term used when you exercise at your desk. There are MANY MILLIONS of Americans that work all day long at a desk. You sit slouched over all day and barely have time to get up and take a break. When you do this, you constantly form knots in your shoulders and shoulder blades, you become insulin resistant when you sit longer than 20 minutes, you can damage you posture and back muscles, and you can lose muscle from no use or get injuries from improper use. All of this is painful and damaging to your body.

Here in this post I am going to show you how easy it can be to add a little more body movement while at your desk throughout the day! It will help you to feel healthier, give you more energy, correct your posture, and MORE!

First we will cover exercise equipment for the office, and how it will help improve your health and fitness.

Best Desk Exercise Equipment


  • Desk Cycles
  • Exercise Ball Chairs
  • Desk treadmills

Desk Cycle


This is quickly becoming the most popular office exercise equipment. There are a few different versions, but here are the ones I like.FitDesk

First there is the DeskCycle. It can fit under most desks, and it has a 5 star rating on reviews. Then another very similar cycle is the FitDeskwhich is the one I recommend. There is also a 2.0 version of the FitDesk that is basically a regular cycle with a desk on top.

The FitDesk is plastic, it is only 8 inches tall, and it can work with desks as low as 25 inches. There are 8 levels of resistance, and a high velocity flywheel to keep the pedal motion smooth and quiet. There is a foot shifter that you can use to adjust the tension without using your hands. There is also a foot masager to soothe your feet after use, and a handle so you can move it easily.

Check out lots of other kinds of under desk exercise bikes here!

Exercise Ball Chair


The exercise ball chair has been around for longer than you think. They can really help keep you moving if you have ADD or ADHD. Try replacing youexercise ball chairr chair with an exercise ball for part of the day, just to try it out. Then you can actually get an exercise ball chair to replace it. These chairs can help to strengthen your abs and back, and help you maintain a good posture.

The one that I like is the Isokinetic Exercise Ball ChairIt has 60mm (2.5″) wheels to help it roll easier and more quiet thaqn the other brands. 2 of the wheels are lockable in case you want to stay in one spot. It has a 52cm ball and it comes with proper instructions on how to properly inflate it. The chair and ball are fully guaranteed for 1 year.

Another thing that is starting to become popular are the resistance chairs for the office. The one that I recommend it is the OfficeGym. It fits on amost any office chair, and if you get one you will not have to give up your nice, comfortable, expensive desk chair.desk resistance chair

The OfficeGym is the first fitness training device created for your office chair. You can use it to stay fit and tone while sitting at your desk. You can improve productivity by moving your body and flexing your muscles even when you are forced to be sit for a long period of time.

The exercises you can do will help with your shoulders, back, legs, abs, mobility, and more. You could get a total body workout.

Compare these with other desk exercise chairs here!

Desk Treadmills


Last but not least, the desk treadmills are getting very popular. They are a little expensive, which is why most business buy treadmill deskthem instead of the workers. They also take up a lot of floor space.

The treadmill desk I reccomend is the LifeSpan Treadmill Desk. It is 68.5″ x 29″ and has a desktop area of 38″ x 29.” You can set your preferred speed to either 2.0 or 4.0 MPH, silence the beeps and alerts if you need to be quiet, change the units of measure, etc. You can monitor your distance, calories, time, step count, and belt speed. You can wirelessly sync your activity data to your iPhone or Android using the LifeSpan free Active Trac app. It also comes with a lifetime frame warranty, 3-year motor warranty, 2-year parts warranty, and 1-year labor warranty.

Desk treadmills are meant for you to walk (as sow or fast as you want) while you are working. Check out some other types of treadmill desks here!

Stay Active at Work Even If You Have No Equipment


When you are at work, take the stairs if you are a couple floors up. If you are the 100th floor up, just start with a few floors and add one floor each week. If you are on the first floor then go visit someone you know upstairs a couple times during the day. You can grab a file off your desk and look like you have important business to attend to as you head for the stairwell.

How to Exercise at Work – Exercises to Do at Your Desk


When you are stuck at your desk for a long period of time, you can squeeze a stress ball for a couple minutes to get your blood flowing and to exercise your forearms. it can even help with arthritis and carpel tunnel when you use your hand muscles. If you are really interested in cool exercise equipment for office check out this hand exercising gizmo.

Desk Cycle Exercises

You can use the desk cycles in different ways. You can just pedal lightly throughout the whole day, or you can do intervals (pedal fast for 30sec – 1min, then rest and repeat). If you are on a taller cycle then you can stand up on it for added intensity.

Treadmill Desk Exercises

If you really want to stay active and start right away, then you should start walking at your desk. Instead of sitting and slouching while you work, try getting at least 10,000 steps each day. You can even do a little high intensity intervals (run for a minute, then rest for a minute) if you have a short break or want to relieve some stress. Or you can do some slow walking forward lunges and  side lunges.

Exercise Ball Chair and Resistance Chair Exercises

With the exercise ball chair you can bounce on it a little to get some energy out or to stay moving, keep your back straight, and you can tighten your core to keep it activated. You will use different muscles that you are not used to using when you are on the exercise ball chair.

With the resistance chair you can do a chest press, bicep curl, shoulder press, and other pushing motions. You can stand in front of it and face it to do rows, tricep extensions, and other pulling motions. You can also do stretches on it.

Get Your Blood Flowing Without Equipment


There is a lot you can do to get your blood flowing while seated at your desk, without even using office exercise equipment.

Lift you feet off the floor and rotate your ankles, first left then right. Make circles with your toes in the air. Then with your feet flat, lift your heals off the floor, hold for 15 seconds. Now with your heals still on the floor, lift our and point them towards the ceiling. While seated with your back straight, lift one knee off the chair a few inches and hold in the air for 20 seconds. Then do the other leg.

To ensure you keep a good circulation going through your legs throughout the day, get up each hour to move for a few minutes. Use the restroom on another floor and take the stairs. Do some jumping jacks, reach down and touch your toes, and you can even keep a set of dumbbells in your drawer or on the floor. Stand up and do some squats or high knee marching in place. You can do all of these things while you are working, making phone calls, reading a report, etc.

Get a headset for your phone so you can move around while you talk. There are many other little things that you can do to stay active at your desk, just use your imagination.

Adding little bursts of exercise throughout your day will help reduce your stress, burn more calories, get your blood flowing, and improve your oxygen intake. You can even get your whole office involved by doing some lunchtime fitness, and use a DVD if you do not know what to do.

Try staying active throughout our day more, so you will not have to make excuses about going to the gym.

If you have any questions or concerns about Deskercise, pleas leave a comment below!

Live Well and Live On,

Karissa

 

This article has 10 Comments

  1. I think I would have more fun with thee exercise ball chair. I could definitely take some breaks bouncing around until I’ve had enough fun. Do you also sell some furniture gear for kids as well? Looking forward to seeing more of your stuff. I’ll see you around, and good luck out there

  2. HI, i think your post is great because on my case i spend 8 hours a day on desk and i love exercise. With the work we start to lay down and stop going to the gym… With your sugestion i have a way to keep exercise myself and the consequences is that i will not become lazy and later go back to the gym. It´s all about routines and i think most of the people have this problem as they become older.

    1. That is exactly right Marco, it is all about routines! Thank you for the comment and I’m glad I could help keep you active 🙂

      Let me know if I can help you with anything.

  3. HI there,

    I loved reading this!

    I really need to get something for my home office, just to simply improve my circulation and stay active while at my desk.

    The desk cycle, looks like an ingenious idea that would be idea for me but is this for sitting desk only or can it be used with a standing desk? I would like to, at very least experiment with a standing desk.

    1. I’m glad you liked it Derek! I believe you CAN stand up and peda on the desk cycle, but you will have to have good balance and use you stabilizing muscles.

      Standing desks are the BEST idea because we are not designed to sit all day. Let me know how it works out for you after you try it 🙂

  4. The one that I recommend it is the OfficeGym. It fits on amost any office chair, and if you get one you will not have to give up your nice, comfortable, expensive desk chair.
    This ia a nice deal for me as I saw its picture does not occupy and space in the office which is do nice. The chair your sitting on is the same space that this officegym is just attached on it. For people who don’t have time to go gym on weekdays is good to grab one of this officegym to keep fit. So nice of your page congratulation and thank you for the nice ideas of officegym. Kerp it up.

  5. I enjoyed reading your article. I’m lucky enough that most of the time my job involves a lot of moving around. However a couple of days a week I spend behind the desk working on my own business. I was especially drawn to the desk treadmill. if I had enough room in my house I would invest one. Thanks f

    1. Hello Melanie,

      I’m glad you liked it! Let me know if you have any questions or want advice on getting to your goals 🙂

      – Karissa

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