Deskercise: Work out at the workplace

According to the Heart Foundation, full-time employees who work 40 hours per week at a desk job spend an average 6.3 hours per day sitting at work.

On top of putting you at high risk for diabetes, obesity and cardiovascular disease, prolonged sitting will also cause mental fatigue, boredom and bad posture.

Experts recommend being active for at least 30 minutes daily to keep physically and mentally fit.

Here are five quick exercises you can do from your desk.

Leg raises:
Sit on a chair, straighten both legs out and hold for 5 seconds. Then slowly lower your legs to the ground. Repeat 10-15 times. If you're looking for a challenge, add some weight to your feet using a book or a small bag. These leg raises will not only get blood circulating, they'll tone your core and thigh muscles too!


Make sure your chair is at a comfortable height to raise and lower your legs naturally.


Use things around the office as weights to add a degree of difficulty to your leg raises.


Good for your glutes: While sitting at your desk, squeeze your glutes as hard as you can. Hold for 10 seconds and rest for 20 seconds. Repeat 10-15 times. It's the perfect way to exercise without anyone noticing!

Flex and stretch: Simple stretches help relieve sore muscles, increase flexibility and get your blood flowing. Begin with neck and shoulder rolls, then lengthen your arms forwards, upwards and across your body, reaching as far as you can. For the best results, hold each stretch for 30 seconds.


Stretching helps to improve blood flow.


Carpal tunnel stretch: The tension in your wrists from typing can cause the tendons in your carpal tunnel to become inflamed.
You can avoid this common affliction with simple exercise. Stretch one arm in front of you with your elbow straight and fingers facing the floor.
Spread your fingers slightly then use your other hand to apply gentle pressure to the down-facing hand. Stretch your wrist and fingers as far as possible, and hold for 20 seconds. Do the same for the other hand.

Desk dips:
This exercise requires a bit more movement, but your triceps, back and shoulders will thank you for it!
Align your bottom to the edge of the desk and place your palms on each side. Keeping your feet together, lower your body until your elbows are at 90 degrees, then push back up. Repeat 10-20 times.
Give yourself a challenge by lifting one leg to activate your core.


Tricep dips can be tricky so be sure you can support your weight comfortably.


Next time you've been sitting at your desk for over an hour, get up and try these stretches and exercises. You might be surprised by how much better you feel after doing them.