5 Great Moves to Stay Healthy at Your Desk

As a personal trainer, I often hear from clients who struggle to stay active during their workday. If you're over 30 and spend most of your time at a desk, you're not alone. The good news is that you can incorporate simple exercises into your routine to improve your health and well-being. Here are five great moves you can do right at your desk and don't worry you won't look weird:

1.Seated Spinal Twists

Sitting up straight, place your right hand on the back of your chair. Gently twist your torso to the right, using your left hand on the outside of your right knee for support. Hold for 15-30 seconds, then repeat on the other side. This move helps improve spinal mobility and can alleviate back tension.

2. Desk Push-Ups

Stand a few feet from your desk with your hands placed shoulder-width apart on the edge. Lower your chest towards the desk, then push back up. Aim for 10-15 repetitions. This exercise engages your chest, shoulders, and core, helping to counteract poor posture from prolonged sitting.

3. Ankle Rotations

While seated, lift one foot off the ground and rotate your ankle in circles. Do 10 rotations clockwise, then 10 counterclockwise. Repeat with the other foot. This simple move promotes blood circulation in your lower legs, reducing the risk of swelling and discomfort.

4. Chair Squats

Stand up from your chair, then lower yourself back down, stopping just before you sit. Hold for a few seconds, then stand back up. Repeat 10-15 times. This exercise strengthens your legs and glutes, and gets your heart rate up for a quick cardio boost.

5. Neck and Shoulder Rolls

Gently roll your shoulders backwards 5 times, then forwards 5 times. Next, lower your chin to your chest and slowly roll your head from side to side. This helps relieve tension in your upper body, a common problem area for desk workers.

Remember, consistency is key. Try to perform these exercises a few times throughout your workday. Not only will you feel more energised and less stiff, but you'll also be taking important steps towards maintaining your long-term health.

Stay tuned for more tips on staying fit and healthy, even with a busy work schedule!

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