Make Desk Exercising Your New Fitness Plan 

Stiff muscles, swollen feet, and generally feeling sluggish are common consequences of office jobs. Spending extended periods at a desk most of the day is not very good for your health. After all, humans are not designed to spend lots of time sitting down. 

The traditional suggestions offered to tackle this issue involve sensible ideas like taking a lunchtime stroll or heading for the stairs instead of the lift. Start by going down the stairs, at least. These are reasonable options, but there are others.

In particular, there's a whole world of exercises to tap into, and they only need you and your desk to do them. Here's a guide to get you started.

Exercises to Do at Your Desk

#1 - Flex your feet (Seated)

This is a very easy exercise for your feet and toes. Before beginning, make sure you are sitting upright in your chair. Both feet should be placed flat on the floor.

1. While your toes and balls of feet stay firmly on the floor, slowly raise both heels away from the ground.
2. Maintain this position for a count of 5 before slowly lowering your heels back to the floor.
3. Now, raise your heels until only your biggest toes are still connected to the floor.
4. Maintain this position for a count of 5 before slowly lowering your heels back to the floor.
5. These exercises can be done in sets of three when you first start. Gradually increase the repetitions until you can repeat both sets ten times.

This exercise is intended to build strength and help maintain flexibility in your leg muscles.

#2 - Toe stretch (Seated)

You may do this exercise on one foot at a time or on both simultaneously. It's a helpful way to stretch and strengthen your toes.

Before you begin, sit upright, with your feet flat on the floor.

1. Without moving your feet stretch your toes, so they separate as much as possible. This is a strange feeling at first, and it can take some getting used to.
2. Once you've got it, hold for a count of 5.
3. Repeat this exercise up to 10 times,

#3 – Ankle circles (Seated)

Sit comfortably in your chair, with your feet on the floor. (If you prefer, do these exercises using one ankle at a time. Simply adjust the instructions to suit.)

1. Raise both ankles from the floor. Rotate to the left – like drawing a circle in the air for a count of 5.
2. Then rotate to the right for a second count of 5.
3. Repeat each set several times.

This desk exercise is designed to help strengthen the muscles around the ankles. That's a beneficial result if you tend to twist your ankles.

#4 - Calf stretching (Standing)

This desk exercise requires you to stand, but it's simple enough to do it without drawing attention.

1. Stand close to either your desk or chair. You will use it to provide stability.
2. Stand up straight, with one or both hands holding your desk or chair. 
3. Slowly push your heels from the floor until your toes balance your weight.
4. Hold for a couple of beats, then gently lower your feet to the floor.
5. Repeat up to 10 times. You can increase this up to and beyond ten repetitions as you build strength.

#5 - Leg extensions (Seated)

This exercise may need to be adjusted if the space underneath a desk is not suitable. In that case, you can turn the chair towards an uncluttered space.

1. Place both feet flat on the floor.
2. Raise your right leg until it either reaches your desk height or touches the underside of it. Then return it to the starting position, and repeat several more times.
3. Repeat the entire procedure with your left leg.
4. Start with a couple of sets, working up to about ten sets in total over time.

This exercise can help to strengthen your core and your thighs.

#6 – Arm stretching (Seated)

This is one of those exercises that you can almost pretend is a stretch. Or you could save this exercise for your break time.

1. Place your right arm across your chest, and stretch it as far left as you comfortably can. Support your right arm's elbow as you do this. 
2. Hold the pose for a count of 5. Rest for a count of 10, then repeat up to 10 times. It's OK to do a few and increase numbers as you gain strength.
3. Repeat in reverse, stretching your left arm.
4. Hold the pose for a count of 5. Rest for a count of 10, then repeat up to 10 times. 

Ditch the Conventional Desk 

If you work from home or have an office job with a forward-thinking company, why not opt for a desk bike? This is a clever way to benefit from dedicated exercise time without using the gym.

Working at a desk can make exercising difficult, but these ideas help you to do a little multitasking.