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What Are Five Muscle Strengthening Exercises You Can Do at Work?

Staying active throughout the workday is not just good for your physical health, but it can also boost productivity and mental clarity.

With many people working desk jobs that involve long periods of sitting, incorporating physical activity into your routine can be a challenge.

At Medical Wellness Group, we understand the importance of maintaining physical health even during busy workdays.

Chair Squats

Chair squats are an excellent way to strengthen your thighs, hips, and buttocks without needing any special equipment.

How to do it:

  • Stand in front of your chair with feet shoulder-width apart.
  • Extend your arms for balance.
  • Slowly lower your body until you’re just above the chair, keeping your weight on your heels and your back straight.
  • Pause for a second and then stand back up.
  • Repeat for two sets of 10 to 15 repetitions.

This exercise not only builds lower body strength but also helps improve your posture and core stability.

Desk Push-Ups

Desk push-ups can target your chest, shoulders, and triceps, and they can be done using your desk or a sturdy table.

How to do it:

  • Stand a few feet away from your desk and place your hands on the edge, slightly wider than shoulder-width apart.
  • Lower your body towards the desk while keeping your feet firmly on the ground and your body in a straight line.
  • Push back up until your arms are extended but not locked.
  • Aim for two sets of 10 to 15 repetitions.

Desk push-ups are a quick way to engage the upper body and can be easily integrated into your day, especially during short breaks.

Seated Leg Lifts

Seated leg lifts help strengthen the muscles in your thighs and can also engage your core, promoting better posture.

How to do it:

  • Sit upright in your chair with your feet flat on the ground.
  • Straighten and lift one leg at a time, holding it in the air for a few seconds before lowering it back down without touching the floor.
  • Alternate legs and perform 10 to 15 lifts per leg in two sets.

This exercise is particularly beneficial for those who spend long hours sitting and need a quick activity to stimulate circulation and muscle activity.

Calf Raises

Calf raises are simple and effective for strengthening the back of your lower legs and can be done almost anywhere, including beside your desk.

How to do it:

  • Stand up behind your chair and hold onto the back for balance.
  • Lift your heels off the ground, balancing on your toes.
  • Hold the position for a few seconds, then lower back down.
  • Perform two sets of 15 to 20 repetitions.

Calf raises not only strengthen the calves but also help improve ankle stability and balance.

Abdominal Crunches

While seated abdominal crunches won’t replace floor crunches, they can still help tone your midsection during your workday.

How to do it:

  • Sit on the edge of your chair with your feet flat on the floor.
  • Place your hands behind your head or across your chest.
  • Lean back slightly and then crunch forward, contracting your abs.
  • Return to the starting position and repeat for two sets of 10 to 15 repetitions.

Incorporating abdominal exercises helps strengthen the core, which is essential for overall stability and can reduce back pain.

Integrating these simple exercises into your workday can make a significant difference in your muscle strength, flexibility, and overall health.

At Medical Wellness Group, we encourage our clients to find opportunities throughout their day to stay active, as regular movement is key to maintaining long-term health and wellness.

These exercises can be done in short bursts and can fit easily into even the busiest schedules, helping you stay healthy and energized.

Remember, consistency is key, and a few minutes of exercise spread throughout the day can add up to substantial health benefits.

For more tips on muscle strengthening in Columbus, OH call Medical Wellness Group today at (614) 367-5899 to schedule an appointment.

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