We’ve talked a lot about Kaizen and how you can use small actions to lead up to big & impactful changes.

If you’re wanting to be more active during this time of mostly inactivity and sitting at home watching Tiger King on Netflix or spending 8 hours per day in your home office, 

(By the way, I have only heard about the Tiger King and all I can say is that it sounds… interesting). 

So, how do we add some activity to our lives? Let’s answer that question in this post.

Reduce Sedentary Activities

One way to improve your activity is to reduce the amount of time you’re sitting, laying down, not moving, etc. 

Only sit for a pre-set amount of time. Try using a timer that goes off every 30-60 minutes or else it will be very easy for your mind to wander and have 2 hours go by. 

When the timer goes off, it’s time to get up and get active. 

Below are a few ideas. Again, the point is to aim to move every 30-60 minutes. 

Gentle and Easy Ideas

Even if you have aches or pains, you can find something to do that is gentle enough to keep you moving. 

Even just walking around your house or up and down the hall 5 times is a great way to get moving. 

Personally, I use a stand-up desk at work and home. This reduces the time that I’m sitting and it actually helps me concentrate on work. 

On days when I am in the office I set a 30 minute timer and switch between sitting and standing then at the 1 hour mark I walk around or do one of the exercises that I’ll go over below, or I’ll combine them for an even greater movement challenge.

Mini Squat with Chair

• REPS: 10
• SETS: 1-3
• DAILY: 1-3
• WEEKLY: 7

Begin in a standing upright position with a chair behind you in case you lose your balance.

Next, Lift your arms forward and bend at your hips and knees as if you were going to sit down, without touching the chair. Return to the starting position and repeat.

Make sure to keep your back straight and do not let your knees bend forward past your toes.

Standing Heel Raise with Support

• REPS: 10
• SETS: 1-3
• DAILY: 1-3
• WEEKLY: 7

Begin in a standing upright position holding onto a stable surface in front of you for support.

Slowly raise your heels off the ground as far as you can, then lower them back to the floor and repeat.

Make sure to keep the balls of your feet on the ground and maintain your balance during the exercise.

Single Leg Stance with Support

• REPS: 10
• SETS: 1-3
• DAILY: 1-3
• WEEKLY: 7

Begin in a standing upright position holding on to a stable object for support. Then, lift one foot off the floor and hold this position.

Make sure to maintain your balance during the exercise and stay tight in your core!

Standing Shoulder Flexion Full Range

• REPS: 10
• SETS: 1-3
• DAILY: 1-3
• WEEKLY: 7

Begin in a standing upright position with your arms resting by your sides. Next, with your thumbs pointing up, slowly raise both arms straight forward then overhead as far as is comfortable, then lower them back down and repeat.

Make sure to maintain good posture and keep your shoulders relaxed during the movement.

How Are You Getting Active?

I hope that some of these desk exercises help you get active during this time! 

Get creative and let me know what you are doing to stay active. Leave a comment on the post, find us on social media, or contact us here. I would love to hear what you are doing. 

Remember Kaizen: The KEY is to start so small that it is impossible to fail.