5 Intense Exercises You Can Do Using Only Your Office Chair

Equipment-free moves you can do right at your desk


Likely you’ve heard: sitting all day isn’t so great for you.

In fact, that’s sort of an understatement. Scientists are finding that sitting for a long time (like in your office at your desk every day) can actually increase your risk for some pretty scary health complications, like heart disease, diabetes, obesity, cancer and depression.

That’s the bad news. But the good news is there are simple steps you can take to add more activity to your day. First, it’s recommended that you get up and walk around for a two to five minutes every hour or so.  

Experts also suggest you do as much as you can to move in different ways throughout the day. Not only can this help to offset the negative effects associated with sitting still, but it can also help to keep your joints and muscles fluid and healthy.

So, for the times when you can’t quite get away from your desk for a walk, Donovan Green, celebrity fitness trainer and author of No Excuses Fitness, suggests moving through two or three circuits of the following equipment-free exercises.

1. Seated Jumping Jacks
Perform just like regular jumping jacks, except while sitting down. 

2. Seated Feet In, Feet Out
Start in a seated position with your back straight, hands in fighting stance and feet together. Hop both feet forward, then pull them back in. Repeat for 60 seconds. 

3. Seated Jog in Place
From a seated position, move your feet like you're jogging. Go as fast as you can for 30 seconds. 

4. Seated Oblique Twists
Sit upright toward the edge of your seat. Rotate your trunk left and right, holding your fists up like you're about to fight. 

5. Knee-to-Elbow March
Start with your elbows bent and hands interlaced behind your head. Maintaining a straight posture, lift your left leg (keeping your left knee bent) while rotating your right elbow towards your left knee. Repeat on the opposite side (left elbow to right knee). Alternate sides for 60 seconds. 

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