You know how you start off your day pretty strong after that hearty high-protein breakfast and juice, but right after lunch you start to go into an energy slump and the first thing you tell yourself is “I need coffee”. While coffee is a great way to give you that short-term boost of energy, caffeine isn’t an ideal stimulant for sustained energy levels because once it wears off, you go into a lower energy slump.
Did you know there are actually a few exercises you can do right at your desk? Sitting at a desk makes your body sedentary and it’s no surprise our energy levels dip because we’re really not very active throughout the day. Before you reach for that cup of coffee, consider this healthier alternative to boost your energy levels.
Take a break to do these 8 desk exercises for a boost of energy
1. Tricep dips. On a stable chair, position your hands shoulder width apart at the edge of the chair. Slide your butt off the chair and extend or bend your legs in front of you. Straighten your arms, and bend from the elbows keeping them close to your sides. Continue lifting your torso up and down.
2. Chair squats. Extend arms in front of you and stand in front of your chair. Have your feet be a little wider than hip width apart. Push your hips back slowly on the chair, without fully sitting down. Make sure your knees do not migrate pass your ankles, then slowly move your weight into your heels and stand up off the chair. Make sure to squeeze your glutes and keep midsection activated.
3. Push up plank with shoulder taps. Position your body on the floor in a push up position. Make sure your shoulders are aligned above your wrists. Keep core activated and squeeze your glutes. Tap your right shoulder with your left hand, and vise versa. Do not sway your hips back and forth.
4. High knees. Standing in place with your feet hip width apart and making sure you have enough floor space, drive your right knee towards your chest and quickly place it back on the ground. Follow immediately by driving your left knee towards chest. Continue to alternate legs as quickly as possible. Keep upper body upright and your midsection engaged.
5. Incline push ups. Place your hands on the chair seat shoulder width apart with your shoulders aligned directly above the wrists. Extend your legs straight behind you, feet together and on your toes so all your body weight is on your hands and feet. Make sure you are squeezing your glutes and engaging your core. Keep elbows rotated inwards toward your ribs, and slowly lower your chest towards the floor. Once your elbows bend slightly beyond 90 degrees, push your torso off the floor and extend arms back to starting position.
6. Seated twist. Sitting in your chair while keeping a long, tall spine, place your right hand on the outside of your left knee. Use that hand as leverage to twist to your left, and place your left hand as far to the right as possible to have something to hang onto while you twist. Now join it with your breath. Exhale as you move into your twist, inhale as you ease off. Repeat on the other side. Repeat each side 2-3 times.
7. Chest/Shoulder Opener. Sitting on the edge of your chair, clasp your hands behind your back, opening up your chest and shoulders. Inhale/exhale several times, noticing that when you inhale your stretch increases. Release and repeat 2-3 times.
8. STRETCH. A few stretches will get your blood moving through your body, ideal for those who sit at their desk for hours on end. Get into the habit of taking a break and moving around because the last thing you need for your health, is to allow the detrimental effects of sitting at your desk for too long.
Also read: 8 Exercises to Ease a Sore Neck from All that Texting and Desk Work
9. Eat an apple. Give yourself a boost of natural sugars and carbohydrates and this will help jolt your body into a higher gear. You could pair this with Greek yogurt or if you aren’t a fan of apples, try bananas and oranges too.
10. Get some fresh air. Go outside and take an afternoon walk. Take a stroll around your office area, or perhaps pop-out to buy yourself a refreshment. We’re not talking about a cigarette break, we’re talking about a stroll to relieve some stress and get your muscles stretched.
11. Pour yourself a glass of cold water. Just like there are benefits of having a cold shower, drinking a glass of cold water will also help rejuvenate your energy levels and have you feeling refreshed.
