Take advantage of your workday and increase productivity by stimulating your muscles and metabolism. Deskercise: get in some exercise without even leaving your desk.

Whether you work at home or in the office, there are small ways to incorporate exercise into your day without costing you more time. You can still take the time to squeeze in a walk or a workout outside of working hours, but stretching and using your muscles will actually help you to stay more focused and be more productive at work in addition to supporting your physical health.

Here are 10 forms of deskercise ideas to add more exercise today. You may need to bring a few workout accessories to the office, but they are small, affordable and accessible purchases that will pay off in the long run.

10 Use Weights

Keep lightweights on or near your desk for easy access. If you are reading or on the phone, you can do some light reps to activate your muscles. Or if you take a quick break, you can get in a full arm workout.

Having the weights in sight and easily accessible will be a game-changer for incorporating them into your routine.

9 Have A Standing Desk

Whether you work from home or in the office, a standing desk is an ergonomic ideal. Having a standing desk supports a better posture, and allows your body to stimulate metabolism that is inhibited by sitting for long periods of time.

If you can go from sitting to standing, you can also take advantage of the standing position to get some exercise in. Do leg lifts or squats while reading or talking on the phone. If you really want to move you can even jog in place or do some jump rope (without a rope) movements for quick cardio breaks.

8 Work 25 Min, Exercise 5

One method of staying productive is working for 25 minutes and resting for 5. Adapt this idea to moving your body by taking advantage of that 5-minute break to get some reps in. It can be as simple as stretching, doing squats, lunges, or even getting down on the mat for some abbs, or a 5-minute jog in place for some cardio.

Related: Find A Cardio Workout That Works For You

7 Keep A Yoga Mat Close

Create good habits by making them accessible to you. If you are someone who wants to stretch more or incorporate more exercise into your routine, keep an exercise mat open and within sight.

It will act as a reminder to take a stretch, take a break and get down on the mat for a few minutes throughout your day.

Related: Why Stretching Daily Improve Physical And Mental Health

6 Do Standing Workouts

While there are many types of mini exercises adapted to be done at your desk, try a standing workout during breaks or while on the phone. It can be as low-key as doing leg lifts, squats and lunges, to as high-key as a full-on standing ab workout.

Standing workouts that don't require you to get down on the floor are quick, efficient and easy to incorporate throughout the day.

5 Use A Pilates Ball

Keeping a pilates ball nearby is a great point of access for deskercise. You can alternate sitting on a desk and sitting on the pilates ball for improving posture and also using the ball to incorporate exercise. Bounce on the ball to stimulate the muscles, and through improving posture, you are also stimulating the core.

Having the ball nearby is also helpful for incorporating exercise into your work breaks.

4 Wear Leg Weights

Wearing leg weights in your day-to-day life is an easy way to add some dimension and challenge your body without costing you time. Wear leg weights around the house or office, and even while doing a standing exercise to add a little extra kick to your day-to-day movements.

3 Wrist Exercises

Avoid carpal tunnel and strengthen your wrists by doing hand flexes with a plush ball. Especially for folks who work at a desk, this is an easy ergonomically friendly exercise to incorporate into your workday to prevent the onset of carpal tunnel or arthritis.

People often forget about wrist strength and care, but your wrists support your hands which support you!

2 Desk Stretches

There are many stretches you can do from a seated position for a quick release of muscle tension. These are just a few suggestions of many that you can find online or in workout videos.

  • Stretch your arms up, and over your head, switching elbows to release the tension on different sides.
  • Lean forward to stretch your spine and lower back, with slow repetitions to increase flexibility.
  • Do twists to open spinal movement and help increase breathing.

Related: At Home Workout Channels With Women In Mind

1 Sitting Flexes

It may sound simple, but instead of working idly, flex your muscles in repetitions to active them. This is a secret move, no one will be able to tell that you are flexing but it will add some dimension to your stance and bring awareness to your muscles.

Flexing in repetitions or every once in a while can also act as a posture reset for best sitting practices to avoid body pain, aches and tension.

Next: Stay In Shape: Ways To Add Fitness Throughout Your Day

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