Deskercise (Desk Exercise)


Hey everyone these days there is this new term that's being thrown around, Deskercise. Everyone knows what it is? If no then you can read on to find out more!

So basically what is Deskercise? The term deskercise refers to exercise that can be performed throughout your workday and even from your desk.

Benefits of deskercise: Musculoskeletal disorders develop over time and can affect the arms, neck, hands, fingers back, wrists, legs, and shoulders. It is important to take breaks throughout the day. Deskercise – desk exercises – can help reduce these risks and avoid injury.


Why should we do desk excercise: If you're struggling to find time to stay active, you may want to try doing short workouts throughout the day instead. Even spending 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump


Exercises with your desk or chair that you can perform at home!

  • Triceps dips. 

  • Desk pushups. 

  • Calf raises. Muscle groups worked: calves. 

  • Squats. Muscle groups worked: quads, glutes, hamstrings, and core. 

  • Chair or desk side planks. Muscle groups worked: shoulders and core.  

  • Desk plank.

  • Desk donkey kicks.

  • Pistol squats.



Weight loss: 6 ways to stay in shape even if you're at work...

  1. Exercise should be a part of your daily routine. Reserve 30 minutes of your schedule for exercise.

  2. Instead of the elevator, opt for the stairs.  

  3. Bid adieu to the vending machine.  

  4. Bring your own lunch.

  5. Stand at your desk.

  6. Water is the key.


What will happen if you avoid doing deskercise (Desk job health risks and health problems related to too much sitting):

  • Premature death.

  • Heart disease, type 2 diabetes, and some types of cancer.

  • Metabolic syndrome (increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels).

  • Obesity.

  • Osteoporosis.

  • Stroke.


The research has also discovered that you can reduce the negative effects of sitting by following ways.

  1. Get up and move around at least once per hour and a minimum of 30 minutes of moderate exercise each day.
  2. A short stretching routine at your desk to reduce strain on your neck, arms, and lower back.
 
Citations:

“Benefits of Deskercise.” Fiona Adshead, 2016, www.linkedin.com/pulse/benefits-deskercise-fiona-adshead.

Yetman, Daniel. “30 Office Exercises to Try Right Now.” Healthline, 4 Jan. 2021, www.healthline.com/health/fitness/office-exercises.