Exercises to do at your desk

These days, most of us sit at a desk for eight hours a day and unfortunately, the very thing can make us productive, profitable, and successful employees for our company can also harm our health—maybe even permanently.

There are many exercises designed for those who are busy working an 9 to 5 job and just don't have the time for a normal exercise routine. Some of them are:

Foot drill

Another exercise to do at your desk is the Foot Drill. Remember how football players tap their feet in place while at practice? You can do the same thing at your desk! While seated, try tapping your feet for 30 seconds at a time – or longer if you can!

Triceps dips

To do this move, you'll need a stationary (not wheeled!) chair. Scoot to the front of the chair, with both hands facing forward. Place palms flat on chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close to the chair as possible. Then straighten your arms to rise back to start.

Back twist

Relieve tension in your back by doing this great back twist. To start, sit in your chair and place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side.

Arm circles

This move gives new meaning to the term "circle back." Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Move your arms in a small backward circle. Do 20 times in this direction, switch directions, and repeat.

Chair squats

Try to bust these out between meetings, on a call, any time. All you have to do is stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work those glutes). Then stand back up again.

Standing rear pulses

If you've ever taken a barre this class, this move will feel familiar—but your desk is standing in for a barre. Holding the edge of your desk for support, bend one leg behind you, flexing the foot.

Raise your heel up a few inches, then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up, then pressing it back.

The lunch break hammy

Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

Shoulder raises

These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.