CHRISTINE HUEGEL<\/a><\/span><\/p>\n[\/et_pb_text][et_pb_text disabled_on=”on|on|” _builder_version=”4.9.0″ text_font=”PT Serif||on||” text_text_color=”#363636″ text_font_size=”16″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”10px||60px|”]<\/p>\n
Christine is a full-time blogger and content creator, who covers topics on health, wellness, and fitness. Since the start of the COVID-19 pandemic, she’s been focused on finding ways to make health and wellness a priority from home and hopes her words can encourage others to do the same.\u00a0<\/p>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type=”2_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_line_height=”1.5em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”720px” custom_margin=”0px||0px|” text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|tablet”]<\/p>\n
If you are a working professional, you might spend up to 8 hours a day sitting at your desk. That number could be even higher if you\u2019re working from home where you don\u2019t have as many opportunities to stretch your legs. Unfortunately, spending too much time sitting while you work could negatively impact your heart health.\u00a0<\/p>\n
Finding time to exercise for even just a few extra minutes each day will reduce your risk of heart disease and can improve quality of sleep, boost focus and concentration and increase energy levels, all of which are essential for maintaining a healthy work-life.\u00a0<\/p>\n
Luckily, there are plenty of simple exercises to improve your heart health that you can do right from your desk. Read on to discover eight heart-healthy desk exercises that will help you feel your best.\u00a0\u00a0<\/p>\n
Stretches\u00a0<\/p>\n
Taking time to stretch can improve your musculoskeletal and heart health. It is important to stretch before and after exercise to promote recovery, but you can also try these stretches while sitting at your desk to ease stiffness and improve your body\u2019s range of motion.\u00a0<\/p>\n
1. Neck Stretch\u00a0<\/p>\n
Sitting for long periods with poor posture can cause tension and neck pain. To relieve stiffness and improve the range of motion in your neck, simply sit in your desk chair with your back straight, and turn your head to the side until you\u2019re looking over your shoulder. Hold for 10-30 seconds, then switch to the other side. If your chair has a supportive backrest, you can lean against it to keep your shoulders from moving while you do this stretch.\u00a0<\/p>\n
Reps: 6-8 on each side, then repeat<\/p>\n
2. Torso Twist\u00a0<\/p>\n
You can also do this stretch while sitting in your desk chair. Simply face forward, place your hands against the back of your head with your elbows facing out to the sides and rotate to the side. Hold the position for 10-39 seconds, and be sure to only twist at the waist while keeping your hips and head in place. This stretch will activate your core muscles and can help relieve lower back pain.\u00a0<\/p>\n
Reps: 6-8 on each side, then repeat\u00a0<\/p>\n
Resistance Exercises\u00a0\u00a0<\/p>\n
Resistance training involves any exercise that uses weights or your body weight to contract and build muscles. When combined with aerobic exercise, even low-intensity resistance training can lower bad cholesterol levels and reduce the risk of heart disease. If you don\u2019t have time to hit the gym, try out some of these resistance exercises you can do from your desk.\u00a0<\/p>\n
3. Desk Dips<\/p>\n
Desk dips are great for working your tricep and core muscles. You\u2019ll want a stable desk or table for this one, so make sure your desk won\u2019t slide around before you start. T do this exercise, place your palms flat on the desk or table and plant your feet in front of you on the floor. Your knees should be slightly bent. Then, lower yourself down until your elbows are bent back at a 90-degree angle and lift yourself back up.\u00a0<\/p>\n
Reps: 20 dips<\/p>\n
4. Leg Raises\u00a0<\/p>\n
Leg raises work out your hamstrings, glutes, and hamstrings, and you don\u2019t even have to leave your chair to do them. Simply straighten your legs and hold them parallel to the floor with your back straight and hold for 10 seconds.\u00a0<\/p>\n
Reps: 15 leg raises for 10 seconds each\u00a0<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ background_color=”#f7f7f4″ min_height=”53px” custom_padding=”0||0||false|false”][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ custom_padding=”0px||0px|”][et_pb_row column_structure=”2_3,1_3″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” column_padding_mobile=”on” module_class=” et_pb_row_fullwidth” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” width_tablet=”100%” width_phone=”” width_last_edited=”on|desktop” max_width=”100%” max_width_tablet=”100%” max_width_phone=”” max_width_last_edited=”on|desktop” custom_padding=”0px||0px|” make_fullwidth=”on” custom_width_px=”680px”][et_pb_column type=”2_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2021\/03\/2-3.jpeg” alt=”video presentation” title_text=”Leg,Exercise,Durrng,Office,Work,-,Standing,Man,Reading,At” show_bottom_space=”off” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.9.0″ animation=”off”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ background_color=”#efefe9″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2021\/03\/1-4.jpeg” title_text=”Smiling,Young,Female,Manager,Sitting,On,Chair,Stretching,Her,Arms” show_bottom_space=”off” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.9.0″ animation=”off”][\/et_pb_image][et_pb_text disabled_on=”off|off|” _builder_version=”4.6.5″ text_font=”PT Serif||||” text_text_color=”#818178″ text_font_size=”24″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20%|10%||10%” custom_margin_tablet=”|10%||10%” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|phone”]<\/p>\n
As more employees work from home there\u2019s been a lot of focus on creating an environment that\u2019s healthy for both your mental and physical well-being. <\/span><\/p>\n[\/et_pb_text][et_pb_text _builder_version=”4.6.5″ text_font=”PT Sans|on|||” text_text_color=”#888888″ text_font_size=”12″ text_letter_spacing=”2px” text_line_height=”1.2em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20px||20%|” custom_margin_tablet=”20px|||” custom_margin_phone=”” custom_margin_last_edited=”on|tablet”]<\/p>\n
KIANA MASON<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=”on” gutter_width=”4″ column_padding_mobile=”on” custom_padding_last_edited=”on|tablet” admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”1200px” custom_padding=”0||0px||false|false” custom_padding_tablet=”0px|||” custom_padding_phone=”” use_custom_width=”on” custom_width_px=”1200px”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”20″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”60px||0px|” custom_margin_tablet=”40px||0px|” custom_margin_phone=”” custom_margin_last_edited=”on|tablet” text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|tablet”]<\/p>\n
5. Chair Squats\u00a0<\/p>\n
Chair squats target your leg and core muscles but are easier to do than regular squats. When you need a break from sitting, simply pull your chair out, stand a few feet away from it and lower your body down until you are about to touch the chair. Be sure to keep your weight on your heels, and don\u2019t actually let yourself sit between each squat.\u00a0<\/p>\n
Reps: Two sets of 10 squats<\/p>\n
6. Desk Push-Ups\u00a0<\/p>\n
Like dest dips, this exercise requires a sturdy desk or table that can hold your body weight.\u00a0<\/p>\n
7. Lunges\u00a0<\/p>\n
You don\u2019t need a desk or chair for this exercise, and you can do it anywhere in the house or office. To start, stand with your feet slightly apart and step forward with one leg, bending your knee until it is at a 90-degree angle. Then, return to a standing position and repeat.\u00a0<\/p>\n
Reps: 5-15 lunges with each leg<\/p>\n
Aerobic Exercises\u00a0<\/p>\n
Aerobic exercises are designed to increase your breathing and heart rate. They typically involve activities that require a lot of movement, like running, cycling, or walking, but there are some you can do indoors. A few minutes of aerobic exercise each day can improve your heart health by increasing circulation and lowering your blood pressure and heart rate.\u00a0<\/p>\n
8. Jumping Jacks<\/p>\n
Taking a break from work to do jumping jacks is a quick way to get your blood pumping on busy days.\u00a0 Before you start, find a space with room to move around and stand with your feet together. Then, raise your arms above your head and jump at the same time, landing with your feet out to the sides. Quickly jump back to your starting position and repeat.\u00a0<\/p>\n
Reps: 30 jumping jacks<\/p>\n
Having a successful work-life doesn\u2019t have to mean sacrificing your physical health. For more information on improving your heart health from home<\/a>, see the infographic below.\u00a0<\/p>\n[\/et_pb_text][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2021\/03\/unnamed.jpg” title_text=”unnamed” _builder_version=”4.9.0″ _module_preset=”default”][\/et_pb_image][et_pb_code _builder_version=”4.9.0″ _module_preset=”default” background_image=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2021\/03\/unnamed.jpg”][\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ custom_margin=”-630px|||||” custom_padding=”33px|0px|24.625px|0px||” global_module=”37900″][et_pb_row column_padding_mobile=”on” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”780px” custom_padding=”0px|0px|73.90625px|0px” use_custom_width=”on” custom_width_px=”780px”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”36″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”||70px|” text_font_size_tablet=”26″ text_font_size_phone=”” text_font_size_last_edited=”on|tablet”] Want new articles before they get published? Subscribe to our Awesome Newsletter. [\/et_pb_text][et_pb_signup provider=”constant_contact” constant_contact_list=”mhurwitz321|2103394019″ layout=”bottom_top” first_name_fullwidth=”off” last_name_field=”off” email_fullwidth=”off” success_message=”Thank you for subscribing!” button_text=”Submit” use_spam_service=”on” recaptcha_list=”CIG|CIG-0″ _builder_version=”4.9.0″ _module_preset=”default” form_field_background_color=”#ffffff” form_field_text_color=”#000000″ form_field_custom_margin=”1px||1px||false|false” form_field_custom_padding=”12px|12px|12px|12px|false|false” result_message_text_color=”#0C71C3″ result_message_font_size=”25px” result_message_letter_spacing=”1px” result_message_line_height=”1.1em” form_field_text_align=”justify” form_field_font_size=”16px” form_field_line_height=”1.8em” background_enable_color=”off” custom_button=”on” button_text_color=”#ffffff” button_bg_color=”#02b875″ border_radii_fields=”on|0px|0px|0px|0px” border_width_all_fields=”1px” border_color_all_fields=”#c6c6c6″][\/et_pb_signup][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ background_color=”#222222″ custom_padding=”78px||78px|”][et_pb_row column_structure=”1_3,1_3,1_3″ use_custom_gutter=”on” gutter_width=”1″ padding_mobile=”on” column_padding_mobile=”on” module_class=”border-hover et_pb_row_fullwidth” _builder_version=”3.25″ background_color=”#f5f5f5″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” width_tablet=”100%” width_phone=”” width_last_edited=”on|desktop” max_width=”100%” max_width_tablet=”100%” max_width_phone=”” max_width_last_edited=”on|desktop” custom_padding=”0px|0px|0px|0px” make_fullwidth=”on”][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2016\/11\/typing.jpg” show_bottom_space=”off” align=”center” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”3.23″ animation=”off” sticky=”on”][\/et_pb_image][et_pb_cta title=”CAREER ADVICE” button_url=”https:\/\/www.careersingovernment.com\/tools\/gov-talk\/career-advice\/” button_text=”CAREER ADVICE” _builder_version=”3.16″ header_font_size=”30px” body_font_size=”20px” use_background_color=”off” background_size=”initial” background_position=”top_left” background_repeat=”repeat” button_text_size__hover_enabled=”off” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_text_color__hover_enabled=”off” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_border_width__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_border_color__hover_enabled=”off” button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_border_radius__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover_enabled=”off” button_bg_color__hover_enabled=”off” button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”]Advice from top Career specialists
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Desk Exercises to Keep Your Heart Healthy While You Work - Careers in Government<\/title>\n<meta name=\"description\" content=\"If you are a working professional, you might spend up to 8 hours a day sitting at your desk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.careersingovernment.com\/tools\/gov-talk\/about-gov\/education\/desk-exercises-to-keep-your-heart-healthy-while-you-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Desk Exercises to Keep Your Heart Healthy While You Work - Careers in Government\" \/>\n<meta property=\"og:description\" content=\"If you are a working professional, you might spend up to 8 hours a day sitting at your desk.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.careersingovernment.com\/tools\/gov-talk\/about-gov\/education\/desk-exercises-to-keep-your-heart-healthy-while-you-work\/\" \/>\n<meta property=\"og:site_name\" content=\"Careers in Government\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CareersInGovernment\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-13T02:43:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-13T02:43:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2021\/03\/3-6.31.59-PM.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Christine Huegel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@careersingov\" \/>\n<meta name=\"twitter:site\" content=\"@careersingov\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christine Huegel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/\"},\"author\":{\"name\":\"Christine Huegel\",\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/#\\\/schema\\\/person\\\/6f143b553a74da0ad0f2895ff01b7809\"},\"headline\":\"Desk Exercises to Keep Your Heart Healthy While You Work\",\"datePublished\":\"2021-03-13T02:43:25+00:00\",\"dateModified\":\"2021-03-13T02:43:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/\"},\"wordCount\":3136,\"publisher\":{\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/3-6.31.59-PM.jpeg\",\"keywords\":[\"career advice\"],\"articleSection\":[\"education\\\/training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/\",\"url\":\"https:\\\/\\\/www.careersingovernment.com\\\/tools\\\/gov-talk\\\/about-gov\\\/education\\\/desk-exercises-to-keep-your-heart-healthy-while-you-work\\\/\",\"name\":\"Desk Exercises to Keep Your Heart Healthy While You Work - 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