Deskercise

Need to switch up the energy? Invite participants to literally move their bodies with a few quick deskercises!

How to

1. Choose 3 to 4 deskercises from the list below. Consider picking 1 per category to get a full-body workout.

2. For each deskercise, verbally explain the exercise, including any tips or considerations to avoid injury, then demonstrate it. Repeat each deskercise for 10 reps.

Deskercises we like

Legs

• Twinkle toe: Speedily tap your toes on the floor under your desk… or graduate to a harder (and less inconspicuous) move by standing in front of a small trashcan or desk to lift your legs and tap your toes on the edge. Alternate your feet, in soccer-drill fashion.

• Heel slide: Sit up straight with your shoulders down, away from your ears, and feet flat on the floor. Extend your right leg past your left. Touch the heel of your left foot to your right shin by your ankle. Slide your foot up your shin as high as you can, then slide it back down to your ankle 10 times. Repeat on the other side.

Arms

• Cubicle dip: Use a sturdy desk or a non-rolling chair. Sit at the very edge and place your hands on either side of your body while gripping the chair’s edge. Keep your feet planted on the floor and take a few steps away from the chair. Straighten your arms to lift up your body. Then bend your arms to reach a 90-degree angle so that your body dips down. Hold. Re-straighten while keeping your body raised above the chair.

• Knuckle sandwich: Stand and throw a few jabs, hooks and uppercuts in rapid succession. Continue for a minute or so.

• Flapper: Stand with your arms by your side and palms facing backwards. Pulse your arms backwards for 5 seconds. Release and repeat for 12 to 15 reps. Keep your arms long and straight!

Chest, back and neck

• Shoulder shrug: Raise both shoulders up towards your ears. Hold for 5 seconds. Relax. Repeat for 15 reps.

Core

• Trunk twist: Sit up straight with your shoulders down, your back away from your ears, and your feet flat on the floor. Hold your arms in front of you with your forearms stacked. Without leaning, twist your torso to the right. Return to centre, then twist to the left. Repeat 10 times.

• Elbow crunch: Sit up straight with your shoulders down, away from your ears, and feet flat on the floor. Rest your hands behind your head and open your elbows out wide. Twist your torso to the left and bring your right elbow to your left knee. Don’t use your hands to pull your head. Return to centre and repeat on the other side. Repeat 10 times.

What we like about it

Deskercise is a great way to get your team moving and promote health, fitness and self-care at work.