Under-desk exercises are a very effective and innovative way to incorporate physical activity into a busy workday. In today’s technology-driven world, most of us spend more than 8 hours per day at our offices. Many factors like commuting to and from the workplace, having meals, watching TV shows with family, or simply the hours spent sitting on the couch each day accumulate and have significant effects on our health. For example, weight gain and poor circulation cause an increased risk of cardiovascular diseases and type 2 diabetes, and various musculoskeletal problems like neck pain and lower back pain are the most common issues arising due to sitting for an extended period.
Under-desk exercises are a very simple and effective way to mitigate the detrimental health impacts of prolonged sitting. These exercises are meant to keep us moving throughout the workday and, thus, are a great way to keep the joints mobile. Additionally, they help improve blood circulation and reduce joint stiffness caused by prolonged sitting in bad posture during extended working hours in an office environment.
What is under-desk exercise?
The simple physical activities that are performed with minimal or some specialized equipment when one is seated at a desk are known as under-desk exercises. For over 10 years, several studies have linked prolonged sitting with many serious health concerns including conditions like diabetes, heart disease, depression, obesity, and cancer. The reason is that extended sitting slows down the metabolic rate, making us incapable of keeping our blood pressure and blood glucose levels in range. It also impairs the fat breakdown process leading to obesity. Furthermore, longer sitting hours are a predisposing factor for various neck and shoulder injuries along with cervicogenic headaches considering that it puts the neck and shoulders in an excessively rounded also known as a kyphotic position and disturbs normal biomechanics. However, under-desk exercises are a promising solution to combat these health risks.
Types of under-desk exercises
Under-desk exercises are specific exercises or equipment used while sitting at a desk. Simple movements like rotations at ankle joints, desk pushups, leg lifts, and seated calve stretches are a few important under-desk exercises. Some of the popular under-desk exercise tools are also discussed below:
| Under-desk bikes/ellipticals | Under-desk ellipticals are a mini version of the standard ellipticals that are a proven way to reduce the lag at work. |
| Mini steppers | These are active and compact accessories that can fit limited spaces and help improve blood circulation reducing the risk of deep vein thrombosis. |
| Balance boards/ cushions | As posture and core muscle strength are highly affected by prolonged sitting, balance boards/cushions improve the muscular strength of the core musculature and rectify the bad posture. |
| Pedal exercisers | These are bike-like equipment designed for leg movements. |
| Resistance bands | Resistance bands are used both for upper and lower body exercises. |
Do under-desk exercises really work?
According to research, breaking up long sitting hours with body movement at least once an hour markedly lessens these noxious impacts on our health. Conditioning and strength coach Dan Roberts and physiotherapist Sammy Margo guide us on how to neutralize the effects of prolonged sitting. According to the physiotherapist Sammy Margo:
“Lower-body exercise under the desk, such as standing, walking or cycling, burns calories and keeps joints mobile, maintaining good blood flow and helping prevent stiffness. Cycling, in particular, can build and maintain muscle tone. However, the upper body also needs mobilization and good posture is essential to avoid strains and injuries.”
Strength and conditioning coach Dan Roberts says:
When you sit at a desk, you put your body in a somewhat unnatural position. Your hip flexors at the front of your hips shorten and your gluteus maximus learns to disengage. Both these effects cause your quadriceps to do more work than necessary. When one set of muscles work more than they should, time just compounds this imbalance.
How effective is under desk exercise?
Although under-desk exercises may not substitute the traditional full-day workouts, it is an effective way to add physical activity in daily busy work hours to reduce the health risks associated with prolonged sitting. Some benefits of under-desk exercise are as follows:
- Enhance circulation
- Increased metabolism and calorie burn
- Prevention of muscle stiffness
- Improves core strength and posture
- Stress reduction
- Boosts energy levels and enhances focus
Incorporating under-desk exercises in extended sitting is a small change that can make a big difference. Our future self will high-five us for it!