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
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 FitDesk, which 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 your 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 Chair. It 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.
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!
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.
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.
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,