Office life comes with a lot of sitting posture, making the employees tired. The jam-packed schedule of the office doesn't give you the time for workouts. Sitting all day and doing the hectic work puts much pressure on your physical or mental health. This routine makes the person un-active and fatigued. One critical factor is too much sitting might cause diseases like high blood pressure, heart problems, weight gain, and diabetes.

So, It is necessary for every individual to take some fitness steps to improve their health. Here is a 5-minute office workout for you. This workout will help you to get a break from your hectic schedule, and you don't need desk exercise equipment.

Calf Raises

It is one of the most suggested and helpful exercises for those who sit most of the time. In this exercise, calf muscles are activated. You have to stand behind your desk and have to put your hand on the desk to maintain the balance. Now, lift your feet above the floor and then move it back to the floor. This is an up-below position for the feet. Repeat this process and do three sets ten times.

Pistol Squats

It is an extended version of squats for non-active people. This exercise makes your hamstring, glutes, and core muscles work. For this exercise, make sure to sit in a straight position on the chair. Then, put one leg on the ground and stretch your other leg in the air in a straight position. In the next step, try to stand the same way, with one leg on the floor and the other in a stretched air position. Make it repeat for at least 5 to 10 times for each leg side.

Chair Dip

It is an arm exercise, which helps to relax the arm muscles by doing a little exercise on your chair. You have to start it by moving your face opposite to the chair. Now sit on the chair edge and place your palm side on the edge. Now, start sliding down the chair until your elbow reaches a 90-degree level. Stretch your body upwards to the chair height and repeat the steps at least eight times. In this exercise, you might need another chair than a wheelchair.

Wall Push-ups

During the scheduled hectic sitting position at a desk in the office, your muscles need some stretching position to relax. Wall push-ups put the body in active mode. For this, you have to stand behind the wall, maintaining a balanced distance. Now, place your hands wider and flat on the wall and start leaning towards the wall side. Push yourself backward in the same leaning position by sticking your hands on the wall. Make sure that your abs and stomach remain tight with a proper body balance on the toe.

Lunge

The most impactful and stress-relieving exercise while working in the office is Lunge. This exercise needs your hamstrings, core, and quad muscles in action. Put your chair aside and stand in a good posture. Now, you have to move your one leg forward and bend your knee. Make sure that this bending position lies within your toe angle. It is highly recommended to do this action at least 10 to 20 times for proper body stretching.

Leg Extension

The leg extension is another simple and relieving exercise for tired people. It is the quickest exercise that you can complete without disturbing your work. To do this, sit on the chair in a straight position and move your toes and legs upward in a straight position to the body. This exercise will relax your hamstring and calve muscles. Try this act at least ten times continuously for an impactful result.

Oblique Twist

It is a great activity to activate your muscles in the office. This oblique twisting actually helps to maintain good posture, reduce fat, and burn some calories for you. To start this, sit on the chair edge with your feet flat on the surface. Sit in a 45-degree angle and put your hands above the desk. Now, start swirling with your core muscles, keeping your hand on the same level. Do this swirling technique for at least 15 times. A swirl chair is more preferable for this exercise.

Neck Rolling

Here is another quickest activity for you to do during the hectic routine. Make sure to sit in a straight and balanced position on the chair. Leave your body in a relaxing mode, and then start to roll your neck in a circle. It is impactful if you do full-circle rolling of your neck. Make sure to do this rolling at least ten times for one side and then do it with the other side.

It is suggested to repeat this process for at least 2 minutes.

Torso Twist

Out of your busy schedule, give yourself some time by doing Torso Twist at your work. To do the twisting technique, sit straight with your feet firmly placed on the ground. Your hand should be on the back of the chair. Now, move towards the back side by keeping the feet in the same position. This will make your muscles relax and stress-free. Do this activity at least ten times for proper impact.

Wrapping Up

At work, feeling tired or fatigued is not a new thing. But sitting in the same position for a whole day will jam your body's muscles and cause disease. To keep your muscles intact and active, do these exercises during your work schedule. These are the exercises to do at work while sitting, and you can do it secretly. Although these exercises won't take much time from your busy routine, they will provide you with a sense of relief.

Make sure not to forget these exercises next time at your desk.