A standing desk or a height-adjustable desk has become a new trend in an advanced company office. If you have heard about it but still are hesitating whether to get such a novelty for your home office, check what benefits it brings.
Well, it is worth mentioning that alone a desk will not change a lot. You need to make some efforts, too. Yep, exercising is needed to get one or another effect. However, the good thing about these exercises is that they are not demanding, and you can do them anytime without having to leave the office. If you work in an office at a height-adjustable desk, like this small standing desk, you also will not attract a lot of attention from your colleagues.
How to Get Firm Calves
For the first and the easiest exercise, you need to bring your standing desk in a standing position. While standing, put your feet apart, hip-width. Raise on your toes. Balance on your feet for 3 seconds while contracting the calf muscle. Lower slowly.
Repeat as many times as you feel comfortable. Remember that during doing the exercise, you shall not feel any pain.
If you want to move on, do the exercise while standing on one leg. With time, you will notice that your calves became firmer.
An Exercise for Those Who Want Fit Legs
Put the legs shoulder-width apart. Now, bend your knees slightly. Do you feel the quads start to tighten up? Then you are doing everything right!
Lift one your foot and extend it forward. If you want, you can point to the toe. Hold it, if you resist a couple of seconds, it is ok.
Now, bring the same foot backward, do not touch the floor. Extend it to the side.
The same procedures shall be repeated with the other foot. Usually, 2-5 repetitions for each foot is enough if you are just starting with the exercise. With time, you can increase the number of repetitions.
Do not forget that this exercise shall not be done forcefully. Of course, you might need to make efforts to do it first, but in no case, it shall cause any discomfort or be painful.
Hands in the Air!
Do not forget about your arms! Put your hands to your shoulders. Then, stretch them above the head. Take a bottle with water to add some resistance. Lower your hands. Repeat the procedure 10-15 times, until you feel tired.
What about Strong Biceps?
Take a bottle with water or another small but heavy object. Stretch your arms by your sides. Palms are faced forward.
Lift the weight. For that, bend your arms in elbows. The hand shall be about 5 inches far from your shoulder. Lower your arms slowly. Repeat the exercise up to 10 times. Do the set several times after breaks. When you feel that it is not enough for you, increase the weight of the object and the number of repetitions.
It Is the Triceps Turn!
If you started working on your biceps, do not leave triceps without attention. To make your triceps firm, use the same weight that you have used for your biceps work out. Ready? Now, do the following.
Take the weight. Lean forward. Raise your hand with the elbow bent. Your hand shall be at the level of your waist.
Slowly move the hand backward. Now, straighten the arm. Slowly move the arm to the initial position.
Repeat 10 times. If you want, you can take a break and repeat the exercise once more.
It Is Time to Use Your Chair
A chair is a great item to help you in exercising. One of the most popular exercises using a chair is called chair dips. Are you ready? Here is how to do them:
Sit on the very edge of your chair.
Legs shall be put in front.
Put the hands behind and grasp the seat edge.
Now, lower your body. Bring it back. Repeat as many times as you can. Usually, it is recommended to start with a couple of repetitions and to increase their number when you are moving on.
There Is No Exercising Without Pushups
Pushups are the main element of any workout. However, doing them in an office is not hygienical at all. Though what about using your standing desk?
Put your hands on the desk edge. The legs are behind you, the toes on the floor. Bend your arms in elbows, your chest will lower to the desk edge. Extend your arms, your body will return into the initial position.
Repeat a couple of times. Once you feel that you can do, increase the number of repetitions.
Pushups are beneficial for many parts of the body. Thus, do not miss this opportunity.
Take Care of Your Back
Shoulder stretches will help to take care of the back and neck. Stretch one arm and put it across the chest. Put your other arm under and in front of the other hand. Press your arms to the chest and hold them for a while. Reverse the arms and repeat.
This exercise releases tension in the back, neck, arms, and shoulders. If you do it constantly, you will forget about the pains in the back and the neck.
A standing or a height-adjustable desk provides you enough space to do any exercise. Start with the simple ones. Do not worry if you feel shy: you can start with the exercises that are not noticeable. When you gain confidence, you can move on with more complex exercises. You can be sure that once your colleagues see the results, they will want to join you.
A height-adjustable desk allows you to do exercises without leaving your office. You can adjust the piece so that it does not bother you while your “working out”. For some exercises, an adjustable desk is irreplaceable. Moreover, during the working day, you can change your position from standing to sitting and on the contrary. It also contributes positively to your health condition and productivity at work.