Although this quote may sound a little strange, there is a good reason why it went viral on the internet. This is more important than ever as most of our time is spent sitting behind a desk staring at a computer screen. Nilofar Merchant of the Harvard Business Review (the apparent originator of the phrase) explains:

After an hour, “fat-burning enzyme production drops by 90 percent,” says Marchant. Not only that, it slows down the body’s metabolism and not being able to stand for just 20 minutes increases the risk of blood clots in the legs, deep vein thrombosis and shortens life. Expectations So it’s easy to understand why people fear the dreaded desk, why some people prefer standing desks, and why they spend so much time sitting at a desk or couch every day. Maybe more than you think.

If you have bad posture at your desk, don’t pay attention to your diet or try to sit in front of you, sitting in front of the computer for long periods of time can easily damage your body. A lot of time has passed. Yes, computers and some exercise. Side effects of sitting at a desk every day include obesity, neck and back pain, and carpal tunnel syndrome.

Fortunately, there is no shortage of ways to effectively combat these effects and take control of your health without quitting your office job and finding a new one. Below you will find some helpful desk exercises you can do at your desk to increase energy, blood flow and brain activity.

Neck strain: Neck strain can become a serious problem if you sit in the wrong position, have the screen too low or too high, or sit for long periods of time. Certain yoga postures help combat this problem by turning the neck.

Sit in a chair with your head tilted forward. Twist clockwise (or make circles with your nose, like Adrienne Yoga) for 10 to 15 seconds, then twist counterclockwise.

You can tilt your head slightly to the left, place your right hand on the right side of your head, and rest your head on your hand to exercise your neck muscles. Repeat the steps for the other side.

Leg Stretches: Leg stretches are a quick and easy exercise that you can do while writing or working. Point your toes and straighten your legs. Lift your legs and hold for 5 to 10 seconds to stretch your legs and hamstrings. Switch legs and repeat as needed.

Alternatively, you can relax your legs and extend them outward, lifting every 10 seconds to engage your abdominal muscles.

Lower Back Stretch: A sedentary lifestyle can put a lot of stress on your back, especially your lower back. Just stand for 10 to 30 seconds and this tension can be significantly relieved.

Another way to touch your toes is to sit in a chair with your knees shoulder-width apart and your head toward your knees. Lowering your head stretches your lower back and relieves some tension. You can help stretch and tone your fingers behind your back while stretching your shoulders.

By doing these exercises for about a minute every hour, you’ll notice less stress on your lower back.

Spinal rotation: Another way to reduce pressure on your back is to sit on your side in a chair, grab the sides of the chair with both hands and pull your body towards the back of the chair. Do this two to three times and hold for 10 seconds, then switch sides.

Squats: If you touch your toes while standing, do some squats before sitting down. Stuart Phillips, professor of kinesiology at McMaster University, says that squats “work the biggest muscles in the body, The hips, back and legs.” The New York Times asked Gretchen Reynolds about best practices on the Weird Economy podcast.

To lift, place your feet shoulder-width apart, arms separate from your body and parallel to the floor, then begin to bend your knees while keeping your shoulders and back straight. Lower yourself as far as your body allows and return to standing position. If you do this 20 to 30 times, you’ll get your heart rate up and engage the most important muscles in your body.

Brenna Lowry of Todoist says she does 50 squats a day on Todoist and says they’re perfect for doing at your desk.

Run in place for 60 seconds: Another static exercise to get your heart pumping is jogging. Doing this for 60 seconds can raise your heart rate and wake you up when you’re stressed. Additionally, you can make your waist longer or higher for more effective results.

Reference https://www.healthline.com/health/fitness/office-exercises

https://todoist.com/inspiration/15-desk-exercises

https://snacknation.com/blog/office-exercises/

https://health.clevelandclinic.org/desk-exercises

https://thyrocareannanagar.com/simple-desk-exercises-to-stay-fit-at-work

https://www.healthline.com/health/deskercise

https://www.concentra.com/resource-center/articles/10-exercises-to-do-at-your-desk/

https://www.byrdie.com/what-exercises-can-i-do-while-sitting-at-my-desk

https://www.metropolisindia.com/blog/lifestyle/your-guide-to-desk-exercise-at-workplace-and-staying-fit

https://www.indeed.com/career-advice/career-development/workplace-exercise