How To Exercise In Office Chair To Stay Fit In 2023

Reviewed By Chiropractic Specialist

Working in an office can be tough on your body if you don’t take the time to exercise. Sitting in a chair all day can lead to poor posture, back pain, and fatigue.

But don’t despair! There are plenty of ways to stay fit and healthy while at work.

With a few simple exercises, you can stay active in your office chair and keep your body in shape. Incorporating these exercises into your daily routine will help you stay productive and energized throughout the day.

So, if you’re finding for ways to stay active while in the office, here are some simple and easy exercises you can do in your office chair.

Benefits of exercising in an office chair

There are plenty of benefits to exercising in your office chair. Here are just a few: – Increased energy and alertness- Exercise releases endorphins in your brain that make you feel happier and more energetic.

Benefits of exercising in an office chair

This is especially helpful if you work in an office where you’re constantly dealing with lots of stress and anxiety.

Improved circulation- Regular exercise keeps your blood flowing throughout your body. This is especially important when sitting for long periods of time, as blood flow tends to slow down in your legs and lower body thanks to gravity. Regular exercise helps to prevent blood clots, varicose veins, and swollen legs caused by prolonged sitting in an office chair.
Increased productivity- You’ll likely make better decisions, be more creative, and stay focused when you’re physically active. You’ll also be less likely to feel tired or fatigued thanks to the added energy from exercise.
Stronger bones- When you exercise regularly, you put some pressure on your bones. This helps to strengthen them against future injuries.
Strengthened core muscles- While you might not be able to get a full-body workout while sitting in an office chair, you can still strengthen your core muscles. This is especially important if you have a desk job where you’re sitting for long periods of time.
Improved mental health- Exercise has been proven to improve your mental health by reducing stress, anxiety, and depression as well as increasing self-confidence.
The stronger immune system- Exercise helps to boost your immune system, meaning you’ll be less likely to get sick when the weather is cold and flu season is in full swing.

The importance of posture when sitting in an office chair

Poor posture is one of the leading causes of office-related health problems, so it’s important to maintain proper posture while at work.

The importance of posture when sitting in an office chair

While it might be tempting to let yourself fall into a slouchy position while at your desk, it’s very harmful to your body. Not only can it lead to back pain and poor circulation, but it can also make you look unprofessional and tired.

Here are a few simple tips to help you maintain your posture while sitting in your office chair:

Keep your feet flat on the floor. You’ll want to avoid crossing your legs at all costs. Crossing them can lead to circulation issues and foot swelling.
Keep your knees below your hips. If you’re sitting on an adjustable chair, it might be tempting to jack the seat up as high as it will go. Avoid raising it too high, though. If you raise the chair too high, you risk putting too much pressure on your back.
Avoid leaning on your desk. If you need to prop your elbows on the table, do so with your knees. If you lean on your elbows, you risk putting too much pressure on your lower back and shoulders.
Keep your chin up and shoulders back. This is especially important if you’re dealing with poor posture. If you’re slouching, you’ll likely find it difficult to sit up straight.

Simple exercises to stay active while in office chair

Simple exercises to stay active while in office chair

Here are some exercises you can do while sitting in your office chair

Chair Squat- While sitting in your chair, place your hands on your thighs and slowly lower your butt towards the floor while keeping your knees slightly bent. Hold this position for a few seconds, squeeze your gluteal muscles, and then slowly return to the upright position.
Chair Leg Raises- Sitting in your chair, lift one leg about 6 inches off the ground. Hold for a few seconds, and then lower it back to the ground. Repeat this with the other leg.
Chair Reach- Sitting in your chair, reach one arm across your body towards the opposite shoulder. Hold for a few seconds, and then switch arms.
Desk Push-Ups- Sitting at your desk, place your hands on the table and lift your butt off the chair. Hold this position for a few seconds, and then return to the sitting position.
Wall Squat- Stand about 2 feet away from a wall and place your hands on the wall. Slowly lower your butt towards the ground until your knees are at a 90-degree angle. Hold this position for a few seconds, and then return to the upright position.
Wall Sit- Stand about 2 feet away from a wall and place your hands on the wall. Slowly lower yourself towards the wall until your knees and hips are at a 90-degree angle. Hold this position for a few seconds, and then return to the upright position.

Core exercises for office chair

The core muscles are those that make up the center of your body. They help to support your spine and keep your back straight and healthy.

Core exercises for office chair

When you’re sitting in a chair for long periods of time, these muscles tend to get neglected.

This can cause lower back pain and injury, so it’s important to keep these muscles active. Here are a few core exercises you can do while sitting in your office chair:

Pelvic Tilt- While sitting in your chair, contract your lower abdominal muscles and slowly tilt your pelvis upwards until your back is straight. Hold for a few seconds, and then slowly lower yourself back down. Repeat this exercise 10 times.
Torso Twist- While sitting in your chair, twist your torso from side to side as far as you’re able. Repeat this exercise 10 times.
Torso Rotations- While sitting in your chair, slowly twist your torso to one side as far as you’re able. Hold for a few seconds, and then twist back to the center position. Repeat this exercise 10 times.
Wall Push-Ups- Stand about 2 feet away from a wall and place your hands on the wall. Slowly push your body away from the wall until your arms are fully extended. Hold this position for a few seconds, and then lower yourself back down. Repeat this exercise 10 times.

Stretching exercises for office chair

Stretching exercises for office chair

Stretching is an important part of any exercise routine. It helps to reduce muscle tension, keep joints flexible, and increase your range of motion. Here are a few exercises you can do while sitting in your office chair to improve your flexibility:

Chair Hamstring Stretch- While sitting in your chair, extend one leg and place your foot on the opposite knee or desk. Gently pull your foot towards your knee until you feel a comfortable stretch in your hamstring muscle. Hold for a few seconds, and then switch legs. Repeat this exercise 10 times.
Chair Quadriceps Stretch- While sitting in your chair, extend one leg and place your foot on the opposite knee or desk. Gently pull your foot towards your knee until you feel a comfortable stretch in the quadriceps muscle of your leg.
Neck and Shoulder Rolls: In your chair, take a deep breath and roll your shoulders back and forth. After 10-15 repetitions, tilt your head side-to-side and then up and down.
Chair Squats: Stand up in your chair, feet shoulder-width apart, and sit back down slowly and deliberately. You should feel a stretch in your glutes and hamstrings as you lower your body.
Arm Circles: Sitting in your chair, raise your arms above your head and make small circles with them for 15-20 seconds. This will help relax tight muscles in your shoulders and upper back.
Seated Twist: Sit up tall in your chair, feet flat on the floor. Reach your right arm across to the left side of the chair and turn your torso to the left. Hold for 10-15 seconds before repeating on the other side.

These exercises are all designed to be done right in your office chair. Give them a try throughout the day to help keep your body feeling limber, energized, and ready to tackle whatever tasks come your way!

Guidelines for exercising in office chair

When exercising in your office chair, it’s important to pay attention to your body and avoid overdoing it. Follow these guidelines to ensure you avoid injury and make the most of your time spent exercising:

Start off slow- If you’re new to exercising, you might be tempted to go all out right away. This is a recipe for disaster, though. Start off slow and with some basic stretches while you’re at your desk.
Rotate your exercises- If you’re exercising in the same place each day, it’s likely you’ll become bored and lose interest in your daily routine. It’s important to switch things up from time to time to avoid getting bored and to prevent injury.
Use a timer- Make sure you know exactly how long you’ve been exercising for. This will help to keep track of how long you’ve been working out and how long you have left.

FAQS

Can you exercise while sitting at your desk?

Yes, you can exercise while sitting at your desk. There are a variety of exercises you can do, such as neck rolls, leg extensions, spinal twists, squats, jog in place for 30 seconds, hand behind back chest/shoulder opener, seated chair raise, seated leg raise, invisible chair sit, desk push-ups, oblique twists, the magic carpet ride, and under-desk cardio to keep your heart pumping.

How can I exercise while working on my computer?

You can exercise while working on your computer by doing exercises like under desk elliptical, under desk exercise bike, leg extensions, neck stretching, wrist rolls, shoulder rolls, high knees, seated leg raises, chair squats, tricep stretches, and calf raises. These exercises can be done at your desk and are effective in helping to stay fit while sitting at a desk job.

Ron Mason
I, Ron Mason, am a retired forestry professional. My previous profession was that of an environmental educator, specifically as a Forester, with the USDA Forest Service. Additionally, I have worked as a contract forester in the private sector. With a strong background in science and engineering, my expertise lies in timber stand management, forest ecology, and wildlife biology. I am a dedicated woodworker and take pleasure in crafting furniture, tables, cabinets, and other wooden items as a hobby.