5 exercises to help get the most of your electric sit-stand desk
If youโre like most of us, the only part of you that gets any considerable amount of exercise in a typical workday are your fingers, as you tap away on your keyboard between 9am and 5pm.
While itโs certainly good news for those of us who have fidgety fingers, itโs bad news for the rest of our bodies!
Believe it or not, standing all day isnโt much better either, as it can accelerate wear on our joints, muscle and cartilage.
However, there is a solution!
Alternating between sitting and standing throughout the day using an electric sit-stand desk.
This isnโt just us saying it, either – according to the experts, this is the ideal way to protect your health while at work.
However, that isnโt all you can doโฆ
Standing isnโt the only exercise you can do in the office
The reason alternating between sitting and standing is so effective is that itโs โincidentalโ exercise – while not exactly high-intensity, itโs much closer to how our bodies are designed to operate.
However, you can take this even further by incorporating regular stretches and exercises into your daily routine.
Donโt worry, you donโt need to invest in a desk bike, dumbbells or replace your chair with an exercise ball.
Luckily for you, each of the stretches and exercises weโre about to list can be done from your desk!
Desk dips
Good for: triceps, shoulders, chest
What youโll need: a desk
What youโll want to do is stand up facing away from your desk.
Place your palms on the edge of the desk, let your legs go slack and gradually bend your elbows and lower your body until your elbows are at a 90-degree angle.
Try to dip 10 or 20 times, and aim to do this two or three times throughout the day.
Lunges
Good for: glutes, pelvis, hamstrings
What youโll need: some space
Many of the exercises on this list can be done with minimal equipment. Lunges, however, can be done just about anywhere – and no equipment is required!
All you need is a bit of clear space.
Then, place on leg in front of the other and lean forward until both knees are at a 45-degree angle, ensuring the rear knee doesnโt touch the floor.
Once youโre done, repeat with your other leg. Aim for 30 lunges (15 lunges per leg).
Torso twists
Good for: torso, including abdominals and stabilisers
What youโll need: a swivel chair (preferably an ergonomically-designed one)
If you use a swivel office chair in conjunction with your electric sit-stand desk, torso twists are a simple exercise that you can do throughout the day to activate your torso muscles.
Itโs simple: swivel your chair to one side while keeping your head and shoulders facing forward (or at least, as forward-facing as you can).
Hold the pose for 10 seconds, before repeating on the other side a couple of times.
Calf raises
Good for: calves
What youโll need: space, a desk (recommended)
When you get down to it, calf raises are one of the simplest office exercises out there –ย essentially, all youโre doing is standing on your tiptoes, nothing more!
โฆ okay, so perhaps it isnโt quite that simple. Still, calf raises are pretty straightforward.
Stand on your tiptoes, and hold that position for about 10 seconds before gently lowering back down.
Repeat for 2 minutes – we recommend using your desk for support (as long as you donโt lean on it).
Wall slides
Good for: quads
What youโll need: a wall
Calf raises might be simple – however, another exercise thatโs just as simple and easy to pull off are wall slides.
What youโll want to do is put your back to a wall, with your legs out at a bit of an angle and your soles flat on the floor.
Then, gently lower yourself into a squatting position until your knees are at a 90-degree angle.
Hold for a few seconds, before gently returning to a standing position and repeat for a minute or two.
It may sound simple, but this exercise can improve leg strength, balance and posture, among other things!
The benefits of an electric sit-stand desk
While these exercises can help you keep your body healthy during the workday, the best way to stand up for your health is to, well, stand up!
As weโre sure youโre aware, spending too much time seated at work has been labelled by many health professionals as a silent killer, who have identified it as a major contributor to:
According to those same health professionals, the best way to protect your health (and your waistline) is to consistently alternate between sitting and standing.
And an electric sit-stand desk allows you to do just that!
With the ability to switch between presets and save custom heights, electric sit-stand desks allow you to get the most benefit out of your standing deskโฆ without having to fiddle with knobs or dials, or worse: a manual crank!
Stand up for your health with Ergomotion
A healthier workplace starts with your office furniture.
From electric sit-stand desks, to ergonomically-designed office chairs, to desk accessories, Ergomotion produces a range of specially designed office furniture that allows you to enjoy a healthier workplace.
Desk size, chair height, stylingโฆ all of this is personal, and can vary depending on preference and what you do in the office.
Thatโs why we work closely with you to design office furniture that isnโt just ergonomic, but a perfect fit for your workplace and body.
Get in touch with our ergonomics experts today to see how we can help create a healthier workplace with our standing desks.
Call us on (03) 9579 1454, or click here to get in touch online.
