6 Simple Exercises To Keep You Alert and Productive at Work

Fuss-free and easy routines to try.

Most of us sit at a desk for eight or more hours a day. While that can be viewed as being really productive to some, it is actually harmful to your health. Too much sitting can cause certain health issues like weight gain, high blood pressure, and body aches. It might come as a surprise that the solution to this problem is to implement small workout routines in between work. It doesn’t have to be a full-blown session but brief body works can improve job performance and productivity. Check out some of these simple routines you can implement at the comfort of your own work desk.

office stretching neck massage while sitting down

Arm Pulses

This particular workout stimulates your triceps and helps stretch out the shoulders. Stand up with arms by your sides and palms facing behind. Pulse the arms backward for 20 seconds, while keeping them as long and straight as possible.

Calf Raises

Grab a stationary chair without wheels, stand behind it, and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor and do three sets of 10.

Wall Sits

Find an empty wall and slide your back down slowly until your hips are at the same level as your knees, and keep them together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release. 15 reps should do the trick.

Neck Rolls

Let loose and relax, then lean your head forward. Slowly roll your head in a circle on one side for 10 seconds and repeat on the other side. Do this three times in each direction.

Wrist Stretches

This helps you relieve and avoid wrist pain and other more serious conditions in the future. Lift your palms, stretch your arms, press your palms into each other, then shake your hands to get rid of any tension.  

woman standing up and stretching her arms exercise pouchpass

Desk Push-Ups

Amp up the intensity with some push-ups. First and foremost, make sure your desk is sturdy enough to support your body weight. Take a few steps back and place your hands flat on your desk a little wider than shoulder-width. Lower yourself down toward your desk and keep your core tight. Push back up until your arms are straight but not locked, then repeat it 20 times.

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