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To most people, the daily grind is less manual labour than it is bums glued to seats. And while having a 9-5 office job might be great for those Excel skills, many studies show that being sedentary for hours on end is not only bad for productivity (and our waistlines) but also less than ideal for our health.

1. Desk Dips

Position yourself on the edge of your desk with your palms either side of your hips. Make sure your feet are flat on the floor before bending your elbows and lowering your body (aim to go until your elbows are bent at 90-degree angles.) Hold the pose for 30 secs then repeat for five mins.

2. Seated Torso Twist

Sitting at your desk, place your right hand over your left knee while looking over your left shoulder. Hold the pose for 30 seconds, then repeat the action on the opposite side (don’t forget to breathe!)

3. Lunge Jumps

To start: make sure you have a clear space. Then, stand with your feet together and your arms bent at the elbow. Move into a lunge position, then jump to switch to the other side. Repeat 15 times each leg.

4. Seated Torso Crunch


Sit at the very edge of your seat (ensuring the wheel locks are on) and hold on to the sides of the chair. Pull your knees together and raise your legs towards your chest. Repeat for one minute.

5. Chair Squat

chair sit

Using a stable chair, perch on the edge of the seat and slowly stand up with your arms by your side (keep your chest raised as much as you can.) Lower your butt until you return to the same seated position. Repeat for one minute (or try challenging yourself to hover above the chair for 30 seconds.)

6. Wall sits

wall sit

Stand with your back against a wall and your legs out at an angle. Lower yourself into a squatting position (like you’re sitting on a chair.) Hold this for a few seconds, before sliding back up. Repeat multiple times.

7. Back Extensions

back extensions

Position yourself behind your chair, holding on to the back for support. Raise your right arm towards the ceiling and simultaneously stretch your left behind you. Hold this for 30 seconds and repeat on the other side.

8. Seated Arm Circles

arm circles

While sitting, stretch your arms out to your sides and squeeze your shoulder blades together. Face your palms down and draw small circles in the air with your arms (in a forward motion) 20 times. Then, repeat with your palms facing up towards the ceiling (moving backwards this time.)

9. Calf Raises

Using your desk for support, stand on your tip toes and hold this position for 15 seconds. Lower back down and repeat for two minutes.

10. Arm Curls

bicep curls

Hold a water bottle (or anything that’s a similar weight) and let your arms fall to your sides. Slowly bend them upwards and repeat until you’ve completed three sets of 12 reps each arm.

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