Incorporate Fitness into Your Workday with These Desk and Chair Exercises

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Sedentary work can take a toll on your well-being, but that doesn't mean you're doomed to a day of inactivity. With a bit of creativity, you can turn your workday into a workout session.

Here are ten exercises you can do right at your desk or with the help of your chair, which can help counteract the negative effects of sitting and boost your energy levels.

1. Chair Squats

Your chair isn't just for sitting; it's also a handy prop for squats. Here's how to do them:

1. Stand with your feet shoulder-width apart, engage your core, and maintain an upright posture
2. Lower yourself towards the chair as if you're about to sit
3. Gently touch the chair with your backside and spring back up to standing
4. Repeat for several reps to engage your leg muscles

2. Upper Body Circles

These movements are simple and can increase blood flow in your arms, perfect for when you need a quick pick-me-up.

1. Extend your arms out to the sides, level with your shoulders
2. With palms facing forward, begin making large forward circles with your arms
3. Reverse the direction for backward circles, reaching overhead and around
4. Complete several rotations in both directions

3. Seated Leg Extensions

Ideal for meetings or when standing isn't an option, this exercise promotes blood flow without disturbing others. 

1. Sit with your feet flat on the floor and extend one leg straight out
2. Hold for a few seconds, then lower it before switching legs
3. Complete 10-15 reps on each leg, focusing on the muscle contraction at the knee extension
4. If you're sitting for an extended time, do several sets in rounds

4. Seated Torso Twists

缓解背部僵硬的好方法，这个动作也能变成一个小型的核心训练，如果你在扭转时收紧腹部并轻轻呼气，就能激活你的腹肌。 

1. Sit upright with your chin up and eyes forward
2. Place your hands on your shoulders or the back of your head
3. Twist your torso left and right, looking in the direction of the twist
4. Hold each twist for a few seconds and repeat for several reps
5. Pay attention to your breathing, exhaling as you twist

5. Desk Push-Ups

Your desk can be a workout buddy too. This push-up variation strengthens your upper body and can snap you out of a sedentary slump. 

1. Place your hands on the edge of your desk,