Standing Desk Exercises
A standing desk is an excellent tool for getting healthier during work hours, but like any tool, you have to know how to use it to get the best results. A standing desk is not something innately good or bad. When misused, a standing desk can be bad for you, which was covered in a previous article.
However, when used correctly, a standing desk is a great piece of equipment for improving your foot mobility, balance, and strength.
Mobility
The standing desk is most beneficial in the area of mobility. Sitting all day can do a number on your flexibility and your posture. Standing is marginally better than sitting when it comes to keeping you loose, but a lot better for your posture.
Here are a few easy things you can do to subtly keep loose while operating a standing desk:
Top of Foot Stretch
People often neglect the tops of their feet and ankles. This easy stretch is a great way to help reduce your risk of shin splints.
Roll Out Foot
Do your feet ever ache after a long day of work, self-myofascial release, aka foam rolling, is a great way to relieve that ache.
Deadlift Stretch
One of the best ways I know to help prevent lower back pain is to frequently do this stretch. Practicing bending is a great way to ensure you bend properly next time you lift something like your laundry basket.
Balance
Nobody ever falls over sitting down, which is a great indicator that sitting all day does nothing for your proprioception or balance. Standing, however, can be a great way to practice your balance at work. The number one way people over 60 injure themselves is by falling, don’t become part of a statistic that doesn’t sound at all made up by the author.
While you are working, try standing on one foot, to keep the exercise interesting, try putting the leg you aren’t standing on in different positions, pick your knee up, bring your foot back, or bring your foot out to the side. To make it a real challenge, close your eyes while balancing on one foot. Closing your eyes will more greatly challenge your proprioception (your awareness of your body in space) and balance. It is way harder than you think :).
Strength
Often, people buy a standing desk in the hopes that it will help them build strength passively. The dream is to get back into great shape by simply standing during your working hours instead of sitting. While this certainly will burn a few extra calories, it isn’t going to magically make you ready to run a marathon or even a mile.
Although one thing I love about standing desks is that they essentially put you in the ready position, you are prepared for action when you are standing up. Whether that action is picking up the phone or doing a few little exercises is irrelevant. You are ready, and if fitness is on your mind, you are ready to get stronger. Here are a few exercises you can do at your standing desk.
Side Lunge
A side lunge is an excellent way for our weekend warriors to stay injury-free. In everyday life, we rarely move laterally, yet every sport requires lateral movement, usually at speed. Side lunges are a great way to prepare your body for these stressors.
Squats
Squats are the king of lower body movements, and one of the single most practical exercises. Want to get off the couch when you are older? Be able to take a dump in the woods? Do squats.
Calf Raises
Calf raises are a great way to keep your feet and ankles healthy for running, in addition to building strength.
Standing desks are just one way to stay fit while working from home, but if you need some more ideas, I wrote a book on the subject.
If you want even more ideas on staying fit at home, check out these articles:
Standing Desk vs. Exercise Ball
Can You Lose Weight With A Desk Job?