3 easy exercises to keep you active at your desk

Exercise 1: Stand on one leg

Whilst standing at your height-adjustable desk, test your balance by standing on one leg for short periods of time. Lift each leg and let your foot rest on the back of the other knee. By doing this, you are exercising your thigh muscles, which increases your blood circulation and the flow of oxygen to the brain. It also requires your core muscles to work to keep your balance. Make it a habit to always stand on one leg when you do certain tasks, such as answering emails or talking on the phone. Hold the position as long as it feels comfortable and then change to the other leg.

Exercise 2: Stand on your tiptoes

Standing on tiptoes helps strengthen the calf muscles and helps reduce the potential injury of the Achilles tendon, a common foot injury. Start by supporting yourself on the desk. Then do 10 to 20 toe stands while continuing to work normally. Stand on your toes for about five seconds and then lower yourself back down on your heels slowly and carefully, take a short rest and start all over again. As you stregthen the muscles from this exercise you can extend the number of times you raise on tiptoes, the sets and time spent on tiptoes. Ideally aim to do 3x 25 toe stands for a length of 10 seconds each time.

Exercise 3: Swing your legs

Are your hips stiff from sitting still for too long? Moving your legs back and forth like a pendulum is a good way to activate stiff hips. Swing your leg forwards or to the side 10 to 20 times and then change to the other leg. As well as counteracting the stiffness, this activity will also boost your body’s energy levels.


Why use a workplace mat?

How to stand correctly at your sit-stand desk

Carrying out exercises and standing at your desk has a lot of benefits but you must make sure you stand correctly throughout the rest of the day that reduces strain on the body.

1. Stand up straight with your weight equally distributed on both legs. Imagine that someone is pulling you by a thread up towards the ceiling. Add an anti-fatigue mat to help take pressure off the lower limbs.
   
   
2. Your forearms should rest on the desktop with your elbows bent at a 90° angle and your shoulders should be relaxed.
   
   
3. Make sure your keyboard and mouse are close to your body and that your screen is at eye level. This will minimise strain on your neck, shoulders and arms.