Prof. Dr. Altaf Hossain Sarker
Many people find themselves gaining weight and experiencing body aches due to long hours of sitting at a desk job. If you’re concerned about your weight and health while working at the office, here are some exercises you can incorporate into your daily routine to help shed those extra kilos:
1. Desk Chair Squats
This exercise helps strengthen the legs and core muscles. Stand in front of your chair with your feet about hip-width apart. Bend your knees and lower yourself halfway as if you’re about to sit down. Aim to do 2 to 3 sets each day. Try to avoid actually sitting in the chair during this exercise.
2. Standing Desk Leg Raises
Stand with your back against a wall and extend your arms in front of you. Bend your knees slightly and lower yourself into a squat position. Hold this position for as long as you can, and gradually increase the duration over time.
3. Wall Push-Ups
Push-ups are great for strengthening the entire body, especially the core. Since you can’t do regular push-ups at the office, try them against a wall. Place your hands on the wall at shoulder height, bend your elbows to bring your chest closer to the wall, and then straighten your arms to push away from the wall.
4. Office Chair Leg Extensions
While seated in your chair, extend one leg straight out and hold it up, keeping your back straight. Count to 10, then switch legs. Repeat this 10-12 times for each leg. This exercise helps strengthen the thigh muscles.
5. Step-Ups
Place a low stool or step in front of you. Step up with one foot, then bring the other foot up to join it. Step back down with the first foot, followed by the second. Repeat these 5 to 10 times, alternating feet. Ensure the stool is stable and won’t slip during the exercise.
Incorporating these exercises into your workday can help you manage your weight and improve your overall health without needing to leave your desk.
Prof. Dr. Altaf Hossain Sarker, Freedom Fighter
BSPT, MPT, BPEd, MPEd, SRPT, Ph.D. (Fellow) Musculoskeletal Disorders Specialist (Clinician, Teacher & Researcher), Physiotherapist Since 1979
Professor
Dhaka College of Physiotherapy
Jessore University of Science and Technology (Adjunct)
Open University of Bangladesh (Adjunct)