9 At-Desk Exercises to Boost Productivity for Freelancers
In our digitised world, freelancers are often stuck at their desks for long periods. Despite the benefits of a well-organised freelance office space or the collective energy of coworking spaces, physical activity tends to take a backseat. However, our curated list of at-desk can help you stay active and focused.
These simple movements, ranging from stretching at the desk to mini workouts and productivity exercises, can be seamlessly incorporated into your workday, promoting better health and improved performance.
Understanding the Need for Physical Wellness in Freelancing
Before delving into the exercises, let's understand why physical wellness matters in freelancing.
Extended desk work can lead to several health issues, such as backaches, neck tension, obesity, and even heart disease. Additionally, a sedentary lifestyle can hamper your productivity, inducing lethargy and impairing concentration. Studies have shown that desk workers areat risk for numerous chronic diseases. To prevent this, incorporating regular exercises into your work routine is essential.
Whether you’re working from home or enjoyingthe benefits of coworking spaces, you can mitigate these risks, leading to a healthier and more balanced work life.
Stay Active with At-Desk Exercises
Boost your productivity and well-being with these quick and effective at-desk workouts to energise you!
Shoulder Rolls: Stress Reliever and Posture Corrector
To release tension and improve posture, try doing shoulder rolls. Sit straight, take a deep breath, and roll your shoulders towards your ears, then back and down. Make sure to exhale as you complete each roll. Do this exercise ten times for the best results.
Seated Leg Raises: Boost Circulation and Core Strength
Performing seated leg raises can enhance circulation and strengthen your core muscles. Sit down and extend one or both legs, holding them for 5-10 seconds. Lower your leg(s) gradually without allowing your feet to touch the floor. Repeat this movement 15 times.
Neck Stretches: Say Goodbye to Strain
Nothing’s worse than a sore neck, especially when the pain hits you during work. Neck stretches can alleviate neck strain. Gently tilt your head towards your shoulder and repeat on the other side. Do this five times per side.
Wrist Rolls: Ideal for Preventing Repetitive Strain Injuries (RSIs)
If you often type, performing wrist rolls can be very beneficial. It is a simple exercise that can be done at your desk and help reduce the risk of RSIs - a common injury among desk workers.
Extend one arm in front of you with the palm facing down. With your other hand, gently press on the back of the hand to stretch the wrist and forearm. Repeat on both sides four to five times multiple times a day.
Seated Spinal Twist: Maintain Spinal Health
The seated spinal twist is excellent for spinal health and improved posture. This is an essential exercise to ensure its effectiveness. While seated, gently twist your torso to the left, placing your right hand on your left knee for support. Hold for a few seconds and repeat on the right side.
Chair Squats: Leg Strength and Flexibility
If you want to strengthen your legs and improve flexibility, chair squats are perfect. Stand in front of your chair, extend your arms for balance, and lower your body until you're just hovering over the chair. Hold for a few seconds, then push up to a standing position. Do ten reps.
Desk Push Ups: Upper Body Strength
An effective way to strengthen your upper body is by doing desk push-ups. To do this, place your hands on the desk's edge, step back until your body is slightly angled, lower your body towards your hands, and push back up. Repeat this exercise ten to fifteen times.
Seated Bicycle Crunches: Core Conditioning
A beneficial but demanding workout for the core is seated bicycle crunches. To perform this exercise, sit upright on a chair's edge and place your hands at the back of your head. Alternate bringing your right elbow to your left knee and your left elbow to your right knee, doing ten repetitions on each side.
Glute Squeezes: Posterior Strength
Our at-desk exercises tackle all parts of your body, from head to toe. Glute squeezes can strengthen your buttock muscles. While seated, squeeze your glutes as hard as possible, hold for ten seconds, release, and repeat. Do this ten to fifteen times to reap the benefits. Keep your core engaged during this exercise to reduce the risk of injury.
Final Thoughts
Being a freelancer doesn't mean resigning to a sedentary lifestyle. With these nine at-desk exercises, you can effortlessly incorporate physical activity into your work routine, boosting your productivity and overall well-being.
Paired with a well-organised workspace, such asflexible workspaces, these exercises make a strong foundation for a healthier, more active, and more successful freelancing journey.
Thanks for joining us today! We hope these exercises boost your productivity and enrich your work day.
