Staying active during a busy workday doesn’t always mean that you need to leave your desk or hit the gym. In fact, bringing small bursts of movement into your work routine can have a significant impact on both physical and mental wellbeing. Whether you’re working in an office or from home, desk-based exercises are a great way to combat stress, enhance focus, and boost energy levels. Here are five easy ways to “get physical” right at your desk—no fancy equipment or gym membership required!
1. Breathwork: Reset with deep breathing
Our breath is one of the most powerful tools for calming the mind and body. During moments of stress or intense focus, we tend to hold our breath or breathe shallowly, which can exacerbate anxiety and tension. By practicing intentional breathwork, you can re-centre yourself and improve mental clarity.
An example: There are many ways you can try controlled breathing- we recommend starting with box breathing:
- Inhale in for a count of 4.
- Hold your breath for 4.
- Exhale out for 4.
- And hold again for 4.
- Repeat this cycle 5 times.
Even just a minute of focused breathing can help reduce stress and bring you back to the present moment.
2. Emotional Freedom Technique (EFT) Tapping: Release emotional tension
EFT, also known as tapping, combines elements of acupuncture and psychological counselling without needles. By tapping on specific acupressure points while focusing on certain emotions, you can release tension and reduce stress. It’s a quick and effective way to relieve emotional overwhelm and improve your mood.
If you have 30-minutes this week, take the time to join everywoman expert Sharon Aneja in this class below dedicated to alleviating stress through EFT tapping. You will learn how to disengage from constant loops and ground back in your body, reclaiming your focus and replenishing your energy reserves.
3. Eye exercises: Combat eye strain
If you spend long hours in front of a computer screen, eye strain can quickly set in. This can lead to headaches, fatigue, and difficulty focusing. Eye exercises are an easy way to give your eyes a much-needed break and keep your vision sharp.
How to do it:
- The 20-20-20 rule is a simple yet effective exercise: Every 20 minutes, look at something 20 feet away for 20 seconds. This helps relax the muscles in your eyes and reduce strain.
- Another option is eye yoga: Move your eyes in all directions—up, down, side to side, and in circles—without moving your head. This helps stretch and strengthen your eye muscles.
4. At-desk stretches: Release tension and boost circulation
Sitting in the same position for hours can wreak havoc on your body. Regular stretching helps to release tight muscles, improve circulation, and prevent stiffness. Even a few simple stretches at your desk can make a big difference.
Some examples of seated exercises you can try right now!
Seated spinal twist: It’s not just your upper back that can suffer from sitting all day – you can carry tension in your lower back too. Seated spinal twists are an excellent way to encourage spine mobility and benefit your whole upper body.
- Sit up tall in your chair with your feet flat on the floor.
- Place your right hand on the backrest of your chair and twist your torso to the left.
- Maintain the stretch and hold the position for 10-15 seconds.
- Repeat on the other side.
Neck circles: The areas around your neck and the tops of your shoulders are often the first to suffer from long days in front of a computer or sitting at a desk. It’s also an area where we hold a lot of tension through stress. Regular stretches will help to ease any tension, and neck circles are a simple and easy way to do this.
- Sit up straight in your chair with your feet flat on the floor.
- Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a good stretch. You can use your arm to help move your head over if it helps.
- Hold for 10-15 seconds.
- Gently roll it forwards all the way around to the other side so your other ear is resting on your other shoulder.
- Hold for 10-15 seconds.
- Repeat as needed throughout the day.
Seated side stretch: The sides of your torso and upper body can often feel tight after sitting for long periods, especially when hunched over a desk. This tension can lead to stiffness and discomfort in your ribs, shoulders, and back. This stretch is a simple way to relieve that pressure, stretching the muscles along your sides and improving mobility. By incorporating this stretch into your routine, you can help ease tightness and refresh your upper body.
- Sit tall in your chair with your feet flat on the floor and your spine straight.
- Slowly raise both arms above your head, until they touch and interlock your hands, palms facing out.
- Take a deep breath in, and as you exhale, gently lean to your right side, keeping your chest open and your hips anchored in the chair.
- Hold the stretch for a few breaths, feeling the stretch along your side, from your ribcage down to your hip.
- Inhale as you return to the centre, and exhale as you lean to the left side.
- Repeat a few times on each side.
5. Finger and hand stretches: Boost dexterity and reduce tension
Your hands do a lot of work throughout the day, whether typing, writing, or clicking. Stretching your fingers and wrists can help relieve tension, prevent repetitive strain, and even boost circulation.
How to do it:
- Stretch your fingers wide apart, then clench them into fists. Hold for a few seconds and repeat 5-10 times.
- Rotate your wrists clockwise and counterclockwise, or gently pull back on each finger to stretch it individually.
- For a deeper stretch, place your hands flat on your desk with your fingers pointing toward you and gently press down.
This is a simple but effective way to prevent fatigue and keep your hands nimble throughout the workday.
By incorporating these simple physical exercises into your workday, you can elevate both your mental and physical wellbeing without even leaving your desk. A few minutes of breathwork, stretches, or tapping can break up the monotony of a long day, reduce stress, and refresh your energy. So, the next time you feel stuck or stressed, remember getting physical is just a tap, twist, or deep breath away.
