The new National Physical Activity Guidelines encourage us to do strength activities twice a week, but don’t worry you don’t have to get out the dumbbells just yet.

Our new Exercise Physiologist/Dietitian, Kathryn, has come up with a strength program you can do at your desk. This quick workout will take approximately 6 minutes and is great to break up long periods at the desk.

Perhaps try it halfway through the morning and halfway through the afternoon!

The Silent Seat Squeeze: Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat 10 times.

The Fab Ab Squeeze: Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 10 reps.

The Seated Leg Raiser: When pay raises are nowhere to be seen, consider the leg raise. While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 10 reps.

The Lunch Break Hammy: Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps on each leg.

Calf Raises: Following on from the leg curl, begin with feet flat on the floor, holding onto the desk/back of chair for support. Rise up onto balls of feet for three seconds and then back down for one second. Repeat 10 times.

The Pinstripe Push-Up: This slightly modified wall push-up is more suitable for suits. Standing about half a metre from a sturdy wall, place palms against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 10 reps.

The Pencil Pinch: Show off your traps by rolling back the shoulders and pinch the shoulder blades together. Pretend you’re holding a pencil between the shoulder blades (or try it for real!). Hold for 5-10 seconds, release, and repeat for 5 reps.

The Shoulder Shrug: Simply raise both shoulders up toward the ears, hold for 5 seconds then relax. Repeat for 5 reps.

Read the article online here