Want to avoid an early death? Here are exercises to keep you fit without leaving your desk
Scientists say nine-to-five worker need to do an hours excercise per day to undo the damage of inactivity
IF you work in an office you could be 60 per cent more likely to die early.
A new study has found that nine-to-five office lifestyles are leading to a “pandemic” of inactivity, which claims as many lives in the UK as smoking.
Adults who sit down for at least eight hours a day need to do an hour’s daily exercise to undo the damage, according to scientists at Cambridge University.
But there is a way to keep fit while working in an office — deskercise. The Sun’s fitness expert and YouTube star Lucy Wyndham-Read explains: “After you’ve been sat down for 20 minutes, your metabolism starts to slow down and your body starts to reserve energy.
“But even doing a simple exercise at your desk will get your body burning calories — and some are so simple no one will know you’re working out.”
Here model Keeana Kee, 27, from Lewisham in South London, puts Lucy’s deskercise to the test.
Marching legs
MAKE sure you are sitting up straight and at the edge of your chair.
Have your legs hip-width apart and march your feet up and down really quickly on the spot.
This exercise will tone your thighs, engage your abdominals and burn lots of calories – a perfect way to burn off that quick lunch at your desk.
Plus, it is so simple no one will even notice!
Jumper roll
ROLL a jumper or a cushion up and place it between your knees.
Raise your heels slightly off the ground and squeeze your legs together as hard as you possibly can, as if you were trying to get your knees to touch, for approximately ten seconds.
Try to do at least ten reps.
You are working big muscle groups here which will help you to burn more calories.
Chair kick
SIT towards the edge of your chair and gently lift your left foot off the ground.
Straighten the leg then bring it back to the ground – without actually touching it – in a quick movement.
Repeat for 30 seconds with your left leg, then do the same with your right.
This is great for toning your backside.
Desk squat
PUSH the chair behind you and squat down as if you are going to take a seat, then return to a standing position.
The squat tones the whole of your lower body and is especially good for your bottom.
Leg lift
SIT towards the edge of your chair and carefully grip both hands underneath your chair.
Pull your tummy in as tight as you possibly can, then gently lift both your feet off the ground then place
them back on the floor.
This move is quite tricky.
Repeat it as many times as possible, gradually building up the number of reps.
Desk press
PUSH the chair away from your desk and stand up. Next, lean into the desk and do a press-up.
This move is really good for toning your upper-body and lifting the bust.
It is also a great core workout.
If you find press-ups too difficult, try planking instead. But make sure your desk is secure first.
Nape shaper
PUT your head in your hands as if it is the end of the day and you still have a pile of work to do.
Resist the urge to move your head as you push your palms into your forehead and engage your neck muscles.
Next, clasp your hands behind your head and try to push your head backwards, again resisting the urge to move.
This helps to stretch your neck muscles.
Chair swivel
SITTING upright, make sure your feet are hip-width apart.
Hold the edge of the desk with your hands and gently lift your feet off the floor.
Tighten your stomach muscles and swivel your chair from side to side.
Repeat this 20 times.
This move is amazing for your core.