If you're reading this, chances are you've switched to a standing desk and are ready to kick the sedentary lifestyle to the curb. Good on you! But what if we told you that your standing desk could be more than just a fancy piece of office furniture? That's right; it can also double as your mini gym.
We all know that sitting too much isn't great for our health, but standing in one place for hours isn't exactly a walk in the park either. That's why we'll turn your workday into a movement-packed powerhouse so you can easily do standing desk stretches.
Why You Should Use Standing Desk Exercises in Your Routine
Standing desk exercises can help improve your posture, strengthen your muscles, and boost your mood. Imagine feeling more alert, focused, and productive while getting your daily dose of movement in. Sounds pretty awesome.
And let's remember the long-term health benefits. Regular physical activity can help reduce the risk of chronic diseases, improve balance and coordination, and promote better sleep. Who knew your standing desk could do all that?
We've compiled a list of 10 standing desk exercises you can sneak into your workday - no gym equipment or fancy standing desk workout gear needed. Just you, your standing desk, and a determination to get moving. So, are you ready to turn your standing desk into your fitness hub? Let's dive in!
Exercise 1: Desk Push-ups
Desk push-ups are a game-changer, my friend. Forget a gym membership or fancy weights - your Electric standing desk can be your workout equipment. Let us walk you through the steps:
- First, position yourself about arm's length from your standing desk. Trust us, you want to be close, but not tights that you bang your nose on the desk.
- Place your hands on the edge of the desk. They should be more comprehensive than your shoulders like you're about to do a regular push-up.
- With your feet firmly planted on the floor, bend your elbows and lower your chest towards the desk. Keep your body straight – we don't want any slacking here.
- Once you're as close to the desk as you can get without faceplanting, push yourself back to the starting position by fully extending your arms.
- Work towards doing 10-15 push-ups at a time, and try to sneak in 2-3 sets throughout your workday.
As for a visual guide, you can watch this YouTube video that is brimming with the "desk push-up" you need to see. It shows the perfect form and provides tips on avoiding common mistakes.
Exercise 2: Standing Leg Lifts
The standing leg lift is one of the sneakiest exercises to do at work while standing. It looks simple, but it will work those leg muscles and even help with your balance. Here's the drill:
- Stand tall behind your desk, holding on to the edge for support. Your posture here is critical.
- Start with your right leg (or left, no discrimination here). Slowly lift it to the side while keeping your back poker-straight and core engaged. No bending at the waist now!
- Gently lower your leg back to the starting position, but remember, control is the name of the game here. No swinging that leg around.
- Work your way up to 10-15 lifts for each leg, and aim to complete 2-3 sets during the day.
YouTube is a treasure trove of "standing leg lift" videos demonstrating the correct form and offering variations for all fitness levels. For instance, here is one suggestion for a video demonstration of standing leg lifts.
Exercise 3: Standing Desk March
Get ready to march right in the comfort of your workspace with this L shaped corner standing desk. The standing desk march is a simple yet effective way to get your blood pumping and invigorate your workday. Let's get started:
- Stand straight and tall behind your desk. Hold onto the desk for support, but remember, it's not a lifeline.
- Start marching on the spot, lifting your knees as high as possible. Imagine you're at a parade, and you're leading the band.
- Keep your movements controlled and your core tight. It's not about speed but consistency.
- Keep the marching going for 2-3 minutes, and sneak in a few sessions throughout your workday.
A good YouTube video like this would be "standing desk march" – it will show you the correct pace and form to maintain.
Remember, the key to these exercises to do at standing desk is consistency. Working out at your standing desk might feel strange at first, but trust me, your body will thank you. So, let's shake off the sedentary work life and get moving!
Exercise 4: Desk Plank
Desk plank - yes, you heard that right. But trust us; this is a brilliant way to work your core muscles without falling on the office floor. You only need a robust, quick-install standing desk that takes your weight. Here's how you do it:
- Stand a few feet away from your standing desk, facing toward it.
- Lean forward and place your forearms on the edge of the desk, palms down.
- Walk your feet back until your body forms a straight line from your head to your heels. Keep that tummy tucked in; no sagging allowed.
- Hold this position for as long as possible, aiming for 30 seconds and working your way up.
Check out this "desk plank" demonstration on YouTube to ensure you maintain the proper form. It's all about that straight line and engaged core.
Exercise 5: Calf Raises
The calf might seem like a slight movement, but don't be fooled. These bad boys are perfect for strengthening your lower body and improving balance. Let's get down to business:
- Stand up straight behind your desk, feet hip-width apart. Hold onto the desk for balance.
- Slowly raise your heels until you're standing on your toes. Feel the burn in your calves yet?
- Lower your heels back down in a controlled movement. That's it; you've just done a calf raise!
- Aim for 15-20 raises at a time, and see if you can fit in 2-3 sets throughout your day.
Look up "calf raises" on YouTube for videos that show the movement and variations to mix things up.
Exercise 6: Standing Desk Squats
Now, let's talk squats. Yes, you can do squats at your standing desk, and no, your colleagues won't think you're weird. They might even join you! Here's the drill:
- Stand with your feet hip-width apart, toes pointing forward.
- Keeping your chest and back straight, bend your knees and lower your body as if you're about to sit in a chair. Keep those knees above your ankles, not letting them creep past your toes.
- Push through your heels to return to a standing position. Congratulations, you've just done a squat!
- Try to do 10-15 squats at a time and fit in 2-3 sets during your workday.
This YouTube search for "standing desk squats" will show you how to maintain the perfect form and common mistakes to avoid.
Exercise 7: Desk Dips
Desk dips are a fantastic way to target those triceps without stepping foot in a gym. Make sure your desk is sturdy enough to hold your weight, and you're ready. Here's how you do it:
- Stand facing away from your desk, then reach back and place your hands on the edge, fingers pointing towards your body.
- Walk your feet out a few steps and keep your legs straight. It would help if you now were leaning back, supported by your arms.
- Bend your elbows to lower your body until your upper arms parallel the floor.
- Push back up, extending your arms fully but without locking your elbows. And voila, that's a desk dip!
- Work towards doing 10-15 dips at a time, and try to fit in 2-3 sets during your day.
Here is a quick YouTube search for "desk dips" to give you a visual guide to the exercise and tips on maintaining the correct form.
Exercise 8: Standing Desk Lunges
Lunges are a powerhouse move that works your lower body like no other. And guess what? You can do them at your standing desk. Here's how:
- Stand straight, then take a step forward with your right foot. Your standing desk should be close by for support if needed.
- Bend both knees to lower your body. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
- Push through your right foot to return to a standing position, then switch sides.
- Do ten lunges on each leg for a set, aiming for 2-3 sets during your workday.
Look up this "standing desk lunges" on YouTube for a video demonstrating the correct form and offer modifications for different fitness levels.
Exercise 9: Shoulder Shrugs
If you're feeling the tension in your neck and shoulders, these shoulder shrugs are your best friend. They're super easy to do, and you can even sneak them in during a conference call. Here's the lowdown:
- Stand tall, feet shoulder-width apart.
- Lift your shoulders towards your ears, then slowly lower them back down.
- That's it; you've just done a shoulder shrug!
- Aim for 10-15 shrugs at a time, and see if you can fit in a few sets throughout your day.
If you’re looking to start this quick exercise, here is a video for you. YouTube is a treasure trove of "shoulder shrug" videos that show the correct movement and offer variations to mix things up.
Exercise 10: Standing Bicycle Crunches
Last but certainly not least, we have standing bicycle crunches. This exercise is an excellent way to engage your core and work your abs without falling on the floor. Here's your step-by-step guide:
- Stand tall with your feet hip-width apart. Place your hands behind your head, elbows out to the sides - just like you're about to do a sit-up.
- Lift your right knee towards your chest while twisting your torso to bring your left elbow towards the raised knee.
- Please return to the starting position and repeat on the other side, lifting your left knee and twisting your right elbow towards it.
- Try to do 10-15 crunches on each side for a set, aiming for 2-3 sets during your workday.
For your convenience, here is a quick YouTube search video for "standing bicycle crunches" that will show you exactly how the movement should look and provide tips for maintaining proper form.
And there you have it - ten standing desk exercises to make your workday more active and help combat the effects of sitting too much. Remember, the most important thing is to keep moving and make these stand up desk exercises a regular part of your day. It might feel strange at first to exercise at your desk, but your body will thank you. And you might even start a new trend in your office!
Remember, these exercises are not about transforming you into an athlete overnight. They are about integrating movement and fitness into your everyday routine, making you feel healthier, more energetic, and more focused. So, roll up your sleeves, push away that chair, and make the standing desk revolution a fitness revolution!
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