Exercising Without Leaving Your Desk

Most people have the best intentions to exercise, but excuses too often get in the way. While it’s important to exercise at least 30 minutes at least three times a week, according to the American Heart Association, it is also great to squeeze in little bursts of activity throughout the day.

Ryan Karnes, a supervisor at the Texas Health Fitness Center HEB, created a routine you can do with just three minutes and a desk chair. In this video, he demonstrates the exercises.

First up is a hamstring stretch where you extend both legs out, one foot on top of another. Reach down to the knee and hold it for about 15 seconds. Switch sides.

Next is a hip stretch that can be performed by lifting the knee up to the chest. If you can’t do that, cross one foot over the opposite leg and pull to feel the stretch. Switch sides. If you can’t bring the knee to the chest you can cross your legs at the knee as pictured.

For the upper body, reach across the body and grab the back of the chair and stretch the back. Hold for 15 seconds. Switch sides.

Finally, one last stretch helps to offset slouching. Reach behind you to grab the back of a chair and push chest up and out. Repeat twice.

Before beginning any exercise routine, please consult your physician.