Strength training is essential for maintaining a healthy and functional body. However, finding time to work out in a busy schedule can be challenging. Fortunately, you can incorporate strength training into your workday by doing exercises at your desk. Here are three exercises you can do at your desk for strength training:
- Chair squats
Chair squats are an excellent exercise for strengthening your lower body. To perform chair squats, stand in front of your chair with your feet shoulder-width apart. Lower yourself down to a seated position, making sure your knees don’t extend beyond your toes. Then, stand back up to a standing position, squeezing your glutes as you do so. Repeat this exercise for 10–15 reps.
2. Tricep dips
Tricep dips are a great exercise for strengthening the muscles in the back of your arms. To perform tricep dips, sit on the edge of your chair with your hands gripping the front of the seat. Walk your feet out so that your butt is off the chair and your arms are straight. Bend your elbows and lower yourself down until your upper arms are parallel to the ground. Then, push yourself back up to the starting position. Repeat this exercise for 10–15 reps.
3. Desk push-ups
Desk push-ups are an excellent exercise for strengthening your chest and arms. To perform desk push-ups, stand facing your desk with your feet shoulder-width apart. Place your hands on the edge of your desk, shoulder-width apart. Step back until your body is in a diagonal line from head to toe. Bend your elbows and lower yourself towards the desk, keeping your body straight. Then, push yourself back up to the starting position. Repeat this exercise for 10–15 reps.
Incorporating these exercises into your workday can help you build strength and maintain a healthy body without having to find extra time to hit the gym. So next time you’re feeling sluggish at work, take a break and try these exercises to get your blood pumping and boost your energy levels.
-Aaron Bernard, Zero Doubt Club CPT