As young adults, we know how our bodies work and how our lifestyles affect it. Over time, our body metabolism changes, and we think twice before ordering for takeaway at work or binging at an after party.
Complement that with a sedentary lifestyle, and you’re looking at an average of 9.5 hours a day of sitting. Add the 7- 8 hours of sleep you get on an average, and you’ll realize that we’re locked in a seated position at all points of the day - in car commute, at the desk, during lunch breaks and the after-hours spent outside or at home.
Fitness is important, but how does one manage when there are a dozen of unanswered messages, emails, video calls and scheduled meetings at work? Nightmares of obesity, cramps, back pain, poor stamina and physical strength emerge and become common talk amongst colleagues, family members and people around us - till you’re the victim.
Don’t panic. It’s not that hard to keep fit when you can exercise at work - or ‘deskercise’ as we call it! All you need is a little motivation, a little patience and some self-determination. So, turn off your laptop screen, keep your phone away and run through a quick 10 minute ‘deskercise’ workout!
The Baré Deskercise: Cardio
Take the stairs.
Never underestimate what a simple climb of the stairs can do to help build endurance over time. Try alternating days, doing it daily and finally try skipping a step each time to keep upping your cardio game.
Jog in place.
We know it may seem awkward, but all you need is a private, open space - like an empty meeting room. When you feel ready, advance by kicking your knees up to your waist. Be careful not to knock down a colleague though! You can also try pretend-skipping, complete with the hand movements. Nothing burns calories like a few minutes of that.
The Baré Deskercise: Arms, Legs & Core
Magic Carpet Ride
Sit cross legged on your seat. Grasp the armrests of your chair & slowly lift your body with your arms. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times. Don’t try this on a chair with wheels though!
Desk Push Ups & Squats
For push ups, lean on your desk and do four sets of 20 regular pushups. For the squats, make sure there’s enough space around your desk and squat by bending your knees till your thighs are parallel to the ground (but don’t sit!) and repeat an equal number of sets.
Water Bottle Press
Hold a water bottle with your palm facing up, like a dumbbell. Do bicep curls by bringing your arm to your chest. Repeat 15-20 times and switch to the other arm.
Wooden Leg Raises
While you’re seated, stretch your leg out straight & lift it to your waist level. Hold it for 10 - 20 seconds. Repeat five times. Doing this will turn your leg muscles stronger over time!
Abs & Glute Squeeze
Nothing like isometric exercises to strengthen your core & shape your butt. Take a deep breath and tighten the abdominal muscles, bringing them in as you exhale. Hold for 5-10 seconds and release, repeat 10-15 times. Use the same technique to squeeze your glutes. Hold these longer, for 10–30 seconds.
The Baré Deskercise: Stretches
Sitting Spinal Stretch
In a seated position, twist your upper body gently to one side, making sure your back and arm stretch while you rotate. Switch and repeat for 15 reps.
Lift both arms, hold one forearm and stretch your arm and sides by tilting to the opposite side. Hold for 5 seconds & switch.
Raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps.
That’s not it - you can make your deskercise as elaborate as you want to! You can add stationary lunges, tricep dips, isometric wall-sits or pushes, calf raises and so much more.
Make a calendar where you can focus on key areas for every day in a week. All you need is ten minutes daily, without fail. And don’t feel embarrassed - it’s your body you’re taking care of!
You’ll see the results over time, with improved body strength, endurance and general productivity, as exercise is a great stress buster.
Being a workaholic never got healthier than this. Burn those calories with Baré’s Deskercise!