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Working behind a desk is something I have been doing most of my career. Unlike many professionals, I enjoy desk work because it is an area I thrive in most.
Put me in the field, and I might melt like butter if it is summer, or freeze like a snowman if it’s winter.
That said, I understand the importance of physical exercises on my body, health, and even thought processes.
Most mornings I try my best to do some workout routines, and on the weekends, I put in at least one hour at the gym.
However, I still end up sitting down than moving around most days, so those other workout sessions aren’t always sufficient to keep me in shape.
Some nights when I get home, my neck is stiff and my bones are sore.
Some months ago, I decided to improve my work-life quality by integrating exercises in between work.
I discovered several ways to stay active at work, and I’ll be sharing them with you.
Also, you are what you do, eat, and drink. As such, you cannot depend only on these physical exercises to keep you at the top of the game.
You should mind what you eat and drink too.
This article is a combination of desk exercises that I have tried, and new interesting ones I researched and am going to try.
I hope they help you as much as they helped me.
Something as simple as a 5-minutes workout can make a lot of difference to your health because staying behind a desk for long periods poses a huge risk to your health.
When you aren’t moving actively, you can damage your body posture. Prolonged inactiveness can also affect your performance in and out of work.
Unfortunately, this is the reality of most employees. You would observe that your mental performance, meeting deadlines, and time management skills are highly improved on the days you work out.
You will experience a generally low level of stress and feel more motivated to do your tasks too.
Another thing exercising in between work does for you is to allow you to take breaks which in turn puts your mind in a restful state it needs to function even better.
Consider yourself blessed if your organization sponsors 10-minutes quick exercises, or lunchtime yoga. Most employees don’t enjoy that privilege, so the deskercises in this article will be of great benefit to you.
If you are still wondering why you should deskercise at work, these are some other important reasons:
If you usually find it difficult to sleep through the night, it's probably a symptom of the stress you pass through during the day.
Exercising regularly, or staying active at intervals throughout the day will prevent restlessness at night.
When you sleep better, you wake up brighter and perform better at work.
Regular exercise improves not just your mood, but also your mind. How and what you think is a product of your state of mind.
By exercising even at your desk, you are increasing your level of creative thinking and protective actions.
Working every day can leave its mark on your body and mind.
Workouts allow your body to release cortisol which suppresses the effects of stress.
You will become less anxious the more you exercise because your happy hormones such as serotonin and endorphins are enhanced during workouts.
A healthy mind is a productive mind. When your mind is overwhelmed with work tasks, home chores, and family to take care of, you'll most likely not do well in all these areas.
When you can't excel at the most important areas of your life, it can easily bum you out.
Exercising regularly behind your desk can limit your focus on problems. It can open your mind to solutions and how to manage your activities effectively.
Now that you know how vital deskercises are some fun office deskercises for you to try:
Neck muscles relaxation exercise
A neck muscle relaxation exercise you can try is the Rubber Neck and you can do it while sitting.
This can also be a warm-up to your daily deskercises. Sit up with your back ramrod straight in your chair, then bend your head to meet your right shoulder, do the same on your right side.
After that, drop your chin forward as though you want to say a prayer, then roll your head backward and around your neck.
You can also stretch your arms forward on your desk or above your head. If you feel any tight knot, pause and continue on the other side instead.
This exercise is simple, effective, and hardly involves pain.
Fold your palms into each other as you would in a tug-of-war game, then place your folded hands behind your head.
Then move your head from right to left, and repeat. Make sure you can see your upper arms as you're swinging.
Seated Leg deskercise
Another way to become physically active at work is to practice leg exercises. Leg exercises prevent cramping that occurs from prolonged immobility.
Doing the seated leg deskercise relieves you from the guilt of missing leg day workouts.
To do this, sit up straight in your chair, straighten the first leg, making it as parallel to the floor as possible. Then, maintain that position for 10 seconds.
Repeat the same process on your other leg till you feel your leg muscles are strengthened.
After 15 tries or so, place your briefcase or purse on each leg while you stretch. This deskercise strengthens your glutes, quadriceps, and hamstrings.
Wrist and fingers flexibility deskercise
If you spend so much time behind your desk, you're most likely using your fingers and wrist most of that time.
Constantly getting the blood flowing into these parts of your body is important.
Try this simple wrist exercise: press one palm into the other, turn them inwards, then outward.
Lift both palms, then stretch and shake out your arms to relieve the pressure from bending for too long.
Breathing exercises
You won't know how powerful motionless exercises such as simply breathing in and out can be unless you try them.
By taking a 5-minute break from work to practice a relaxation technique, you'll be reducing your stress levels.
To do this, find a quiet place if you share office space with others. Close your eyes, then breathe in deeply through your nose, hold your breath for 5-10 seconds.
Slowly release your breath through your mouth. For those few seconds you're transported from your workplace into a serene environment no one can disturb.
If you work in a highly stressful environment, low-intensity exercises might not be enough to centralize your focus and relieve you of tension.
This high-intensity cardio is still of easy variety, so you can do them at work without disturbing your co-workers.
High knees
The high knees exercise is like running in one place because you're lifting both legs simultaneously in one spot.
You can try doing this while sitting, but it's most effective when you do it standing up. Try tapping your hands to both knees as you lift them.
To do desk push ups, you need a heavy unmoving desk. Stand in front of the desk, place your hands on the edge, then move your legs back a bit.
Ensure your body is facing the floor and your hands are spread a bit wider than your shoulder width.
Tighten your stomach, tuck your elbows in, then lean your whole body towards the desk. Immediately push yourself back up.
Breathe in as you go up, and out as you go down. You can follow these same steps for desk planks. The difference is you’re staying in one position for a few seconds.
Yoga is a combination of low and high-intensity exercises. You should find from this list which ones suit you or are most convenient to do at work.
To do the mountain pose, stand straight with your feet hip wide apart. Tighten your quads, then push your thighs together.
Push in your belly, then stretch your arms above your head. Twist your head slightly from one side to the other, so that your ears are touching the sides of your arms each time.
Stretch your arms, letting your palms face each other. Keep your neck elongated and your head stretched upward at the same time.
Then bend backward, breathe in deeply, and out slowly for one to two minutes. Then repeat a few times.
This yoga pose will improve your posture, and it is one of the simple yet effective poses.
The cat and cow pose or Marjaryasana and Bitilasana
This is a fun yoga pose you can include in your deskercises. It improves the spine and reduces back pain and headache.
Get a yoga mat, lower yourself to your hands and knees. Your thighs and palms should be spread hip and shoulder-width apart.
You can start with the cow pose by rounding your spine upwards, then curve it downwards into the cat pose.
When rounding your spine, inhale, then exhale as you curve into the cat pose.
Try each position for 30 secs before switching to the other.
You can round up each yoga session with the Child’s pose as it is a resting pose that stretches your whole body as though putting it back together.
To do The Child’s Pose, sit on your knees, fold your legs beneath your thighs, then raise your arms over your head. Ensure your back is straight, then bend at hips, while keeping your forehead to the ground.
Stretching your arms forward to meet the ground, maintain a sitting position, and push your body forward slightly with your arms. Breathe in and out as you stay in that position for 3-4 minutes.
These exercises require only your chair
Tricep dip
For the tricep dip, all you need is an immobile chair. Position your buttocks on the edge of the seat, with your palms gripping the sides of the chair push your legs forward, spreading them wider than your hip width.
Push your hips forward, Lower your elbows, then bend and raise your lower body slowly.
Breathe in as you move up, breathe out as you lower yourself. Repeat for like 20 times before you try another exercise.
While standing, face your chair, lift your left foot, then tap it to the edge of the right side of your chair.
Lower your left foot, and do the same thing with your right foot, tapping it to the left side of your chair.
Do this like 20 times, making it a total of 40 taps for both legs.
Whether you are a weightlifting junkie outside of work or you just want to increase your upper body strength, try these deskercises.
Get your prefilled two 1L bottles and stand beside your desk, spine straight, and legs apart. Bend at the hips till you’re about 45 degrees to the floor.
Bend your knees a bit, and push your arms outward, then towards the ground.
Pull each arm with the bottle inwards towards your chest. Breathe in as you pull each arm inwards, breathe out as you lower it. Do the process 10-15 times.
You’re following the same process of the bent-over rows. For bicep curls though, your arms should be by your side with the weights pushed outwards.
You’ll then curl one elbow in, pause for a few seconds, then bring the bottle towards your shoulder. All the while, the only parts of your body that should be moving are your arms.
Repeat the process 5 times for each arm.
These deskercises are simple and do not require any specialized equipment. After integrating them into your daily work life, you’ll discover that you have more strength, energ, and focus towards work.
When you get home most days too, you won’t feel as tired or cranky as you used to be before these deskercises.
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Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Storma is a UK-owned business established 5 years ago. We connect high-performing software engineer talent worldwide with some of the world’s leading and most innovative tech companies. Developers join to work as part of international engineering teams and grow their CV and skill-set.
Our client is a Canadian-based eCommerce engineering firm helping merchants build and manage their digital store infrastructure, optimize customer experience, and convert traffic to sales more efficiently.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill set.
We pride ourselves on being a supportive and cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill sets.
We pride ourselves on being a supportive and cutting-edge workplace continuously investing in staff development, engagement, and well-being. We provide security, career paths, along with individual training programs and mentoring
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers from the Philippines join to work as part of international engineering teams and grow their CVs and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being a supportive, cutting-edge workplace that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
We are seeking a motivated and dynamic Business Development Representative to join our team. This role is crucial for driving our business growth by identifying potential clients, conducting direct outreach, and setting appointments for our sales team. The ideal candidate will have a strong passion for sales, a successful track record of achievement, excellent communication skills, and the ability to thrive in a fast-paced environment.
We are seeking a Fullstack Developer with a strong emphasis on front-end development and user experience to join our team. This role requires a balance of front-end and back-end skills, with a preference for candidates who excel in creating visually appealing and user-friendly interfaces.
We are seeking an experienced IT Project Manager to oversee the planning, implementation, and tracking of IT projects. The ideal candidate will have strong technical skills combined with excellent leadership abilities to ensure projects are completed on time, within scope, and within budget
We are looking for a talented Software Tester to join our expanding QA team. You will be working as part of a highly skilled team, helping build high-quality interactive web and mobile applications. You will work on implementing automation tests for our products to make sure they are kept robust.
As a Full-Stack Developer, you will play a pivotal role in advancing our core product, which is market-ready and positioned for continuous improvement and innovation. You will be integral to the entire development lifecycle, enhancing existing features and deploying new functionalities. You will stay abreast of industry trends to continuously innovate and improve our product, taking ownership of projects from conception through to implementation.
As an iOS Developer, you lead technical excellence and management within our team on a leading VOD platform. You ensure iOS projects are delivered on time and within budget while providing clear solutions to complex technical issues. Your role fosters innovation and excellence through the adoption of new technologies and best practices, supporting the team to produce top-tier work.
This role will be to collaborate on the Quality Assurance of the company’s application, whilst also taking responsibility for the back-end architecture. You will assume responsibility for a wide range of activities that will include candidate support, client and integration support activities, and project-based work to improve our overall effectiveness
As a QA Engineer, the ideal candidate will have a strong background in both manual and automated testing, with a focus on mobile and web applications. This role involves working closely with developers, product owners, and UX/UI designers to ensure the highest quality of our software products.
We seek a Video Editor with a strong creative eye. You'll create high-quality YouTube videos, repurpose content, and streamline workflows using Adobe Premiere, Frame.io, CapCut, and other AI tools to maximize your video editing efforts. You will create videos on a weekly basis for our company and our CEO's personal brand. The job is completely remote, but we have offices in Makati, where you might be asked to join us occasionally for team gatherings.
This is an exciting opportunity for a video editor who has a growth mindset, who takes pride in their work and enjoys working from the comfort of their home.
As a Senior Developer specializing in Zuora Subscription Billing, you will be responsible for the design, development, and maintenance of Zuora Subscription Billing solutions to support our subscription-based business model. You will work closely with cross-functional teams to understand business requirements and implement solutions that align with the company's objectives.
Cloud Employee is a UK-owned Philippines business established 8 years ago.We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee is building a ‘Future of Work’ AI driven talent tech platform in the remote software engineer staffing space.
In this strategic and hands-on creative role, you'll have the opportunity to shape the narrative of remote work and impact the tech industry at a global scale.
With team members across the US, LATAM, Europe and Asia - we’re on a mission to bridge the talent gap with our matching platform and employee experience programs.
We need your storytelling strategy skills to ‘share the journey’ and the human stories behind our business
Cloud Employee, is a UK owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee is a fast-growing UK-managed offshore recruitment and staffing company in the Philippines. We tackle the growing global IT skills shortage by connecting tech companies based in Europe, the US, and Australia to our pool of expert software developers in the country.
We are now seeking a passionate Senior/Team Lead Full-Stack PHP Developer to join our team of skilled talents. This is an excellent opportunity to join a fun and dynamic work environment and to significantly advance your career.
Cloud Employee is a UK-owned business established 8 years ago. We connect high-performing software engineer talent worldwide with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines and Brazil as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineering teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement, and well-being. We provide security, career paths, individual training programs, and mentoring.
Cloud Employee, is a UK owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee is a UK-owned business established 8 years ago. We connect high-performing software engineer talent worldwide with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines and Brazil as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
Our Client
A leading UK-company that specializes in providing foreign currencies solutions
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
A completely integrated innovation studio within the corporate framework, with a primary emphasis on making the future of the food industry accessible to all. Their core objective is to discover, create, and expand tailored automation remedies, utilizing a team of proficient individuals covering domains like engineering, robotics, and artificial intelligence. Our central mission revolves around constructing automation technology solutions that empower individuals to achieve greater feats.
Position Summary
In your role as a Robotics Software Engineer, your expertise in Robotic Software Engineering will be the key to your success. Collaborating with our skilled team, you'll play a pivotal role in advancing our cutting-edge product development accelerator. Your responsibilities will involve crafting, programming, and evaluating top-notch software essential for ensuring the dependable and secure operations of commercial robots.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
A completely integrated innovation studio within the corporate framework, with a primary emphasis on making the future of the food industry accessible to all. Their core objective is to discover, create, and expand tailored automation remedies, utilizing a team of proficient individuals covering domains like engineering, robotics, and artificial intelligence. Our central mission revolves around constructing automation technology solutions that empower individuals to achieve greater feats.
Position Summary
The position of Mechanical Engineer corresponds to a mid-level role. An ideal candidate for this position possesses robust practical expertise in various technical systems. The responsibilities encompass a combination of individual input within projects and actively leading teams towards achieving a remarkable standard of technical proficiency.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
A completely integrated innovation studio within the corporate framework, with a primary emphasis on making the future of the food industry accessible to all. Their core objective is to discover, create, and expand tailored automation remedies, utilizing a team of proficient individuals covering domains like engineering, robotics, and artificial intelligence. Our central mission revolves around constructing automation technology solutions that empower individuals to achieve greater feats.
Position Summary
In the role of an Industrial Design Engineer with a focus on cobotics, you will assume a crucial position in envisioning, crafting, and honing both the tangible and operational facets of our collaborative robotic solutions. Your collaboration will extend to cross-functional groups, including mechanical engineers, software developers, and UX designers, in the pursuit of devising cobotic systems centered around users. These systems will redefine effectiveness and safety within industrial settings.
Cloud Employee, is a UK owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being a supportive and cutting edge workplace continuously investing in staff development, engagement and well-being. We provide security, career paths, along with individual training programs and mentoring.
A top rated and state of the art cloud based video interviewing solutions company based in the UK catering to over 5000 prominent companies around the world such as Samsung, Uber, Boohoo, Coinbase, 7-Eleven and many more.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
A completely integrated innovation studio within the corporate framework, with a primary emphasis on making the future of the food industry accessible to all. Their core objective is to discover, create, and expand tailored automation remedies, utilizing a team of proficient individuals covering domains like engineering, robotics, and artificial intelligence. Our central mission revolves around constructing automation technology solutions that empower individuals to achieve greater feats.
Position Overview
In the role of an Electrical Engineer, your expertise and proficiency in designing electrical-mechanical systems will be a key asset, enabling you to stand out. Collaborating with our skilled team, you will play a vital role in expediting product development processes.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee is a fast-growing UK-managed offshore recruitment and staffing company in the Philippines. We tackle the growing global IT skills shortage by connecting tech companies based in Europe, the US, and Australia to our pool of expert software developers in the country.
We are now seeking a passionate Front End React Developer to join our team of skilled talents. This is an excellent opportunity to join a fun and dynamic work environment and to significantly advance your career.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
Cloud Employee is a fast-growing UK-managed offshore recruitment and staffing company in the Philippines. We tackle the growing global IT skills shortage by connecting tech companies based in Europe, the US, and Australia to our pool of expert software developers in the country.
We are now seeking a passionate Full-Stack Developer to join our team of skilled talents. This is an excellent opportunity to join a fun and dynamic work environment and to significantly advance your career.
Cloud Employee, is a UK-owned Philippines business established 8 years ago. We connect high-performing software engineer talent in the Philippines with some of the world’s leading and most innovative tech companies. Developers join to work from the Philippines as part of international engineer teams and grow their CV and skill-set.
We pride ourselves on being supportive and cutting-edge work that continuously invests in staff development, engagement and well-being. We provide security, and career paths, along with individual training programs and mentoring.
February 16, 2024
Working behind a desk is something I have been doing most of my career. Unlike many professionals, I enjoy desk work because it is an area I thrive in most.
Put me in the field, and I might melt like butter if it is summer, or freeze like a snowman if it’s winter.
That said, I understand the importance of physical exercises on my body, health, and even thought processes.
Most mornings I try my best to do some workout routines, and on the weekends, I put in at least one hour at the gym.
However, I still end up sitting down than moving around most days, so those other workout sessions aren’t always sufficient to keep me in shape.
Some nights when I get home, my neck is stiff and my bones are sore.
Some months ago, I decided to improve my work-life quality by integrating exercises in between work.
I discovered several ways to stay active at work, and I’ll be sharing them with you.
Also, you are what you do, eat, and drink. As such, you cannot depend only on these physical exercises to keep you at the top of the game.
You should mind what you eat and drink too.
This article is a combination of desk exercises that I have tried, and new interesting ones I researched and am going to try.
I hope they help you as much as they helped me.
Something as simple as a 5-minutes workout can make a lot of difference to your health because staying behind a desk for long periods poses a huge risk to your health.
When you aren’t moving actively, you can damage your body posture. Prolonged inactiveness can also affect your performance in and out of work.
Unfortunately, this is the reality of most employees. You would observe that your mental performance, meeting deadlines, and time management skills are highly improved on the days you work out.
You will experience a generally low level of stress and feel more motivated to do your tasks too.
Another thing exercising in between work does for you is to allow you to take breaks which in turn puts your mind in a restful state it needs to function even better.
Consider yourself blessed if your organization sponsors 10-minutes quick exercises, or lunchtime yoga. Most employees don’t enjoy that privilege, so the deskercises in this article will be of great benefit to you.
If you are still wondering why you should deskercise at work, these are some other important reasons:
If you usually find it difficult to sleep through the night, it's probably a symptom of the stress you pass through during the day.
Exercising regularly, or staying active at intervals throughout the day will prevent restlessness at night.
When you sleep better, you wake up brighter and perform better at work.
Regular exercise improves not just your mood, but also your mind. How and what you think is a product of your state of mind.
By exercising even at your desk, you are increasing your level of creative thinking and protective actions.
Working every day can leave its mark on your body and mind.
Workouts allow your body to release cortisol which suppresses the effects of stress.
You will become less anxious the more you exercise because your happy hormones such as serotonin and endorphins are enhanced during workouts.
A healthy mind is a productive mind. When your mind is overwhelmed with work tasks, home chores, and family to take care of, you'll most likely not do well in all these areas.
When you can't excel at the most important areas of your life, it can easily bum you out.
Exercising regularly behind your desk can limit your focus on problems. It can open your mind to solutions and how to manage your activities effectively.
Now that you know how vital deskercises are some fun office deskercises for you to try:
Neck muscles relaxation exercise
A neck muscle relaxation exercise you can try is the Rubber Neck and you can do it while sitting.
This can also be a warm-up to your daily deskercises. Sit up with your back ramrod straight in your chair, then bend your head to meet your right shoulder, do the same on your right side.
After that, drop your chin forward as though you want to say a prayer, then roll your head backward and around your neck.
You can also stretch your arms forward on your desk or above your head. If you feel any tight knot, pause and continue on the other side instead.
This exercise is simple, effective, and hardly involves pain.
Fold your palms into each other as you would in a tug-of-war game, then place your folded hands behind your head.
Then move your head from right to left, and repeat. Make sure you can see your upper arms as you're swinging.
Seated Leg deskercise
Another way to become physically active at work is to practice leg exercises. Leg exercises prevent cramping that occurs from prolonged immobility.
Doing the seated leg deskercise relieves you from the guilt of missing leg day workouts.
To do this, sit up straight in your chair, straighten the first leg, making it as parallel to the floor as possible. Then, maintain that position for 10 seconds.
Repeat the same process on your other leg till you feel your leg muscles are strengthened.
After 15 tries or so, place your briefcase or purse on each leg while you stretch. This deskercise strengthens your glutes, quadriceps, and hamstrings.
Wrist and fingers flexibility deskercise
If you spend so much time behind your desk, you're most likely using your fingers and wrist most of that time.
Constantly getting the blood flowing into these parts of your body is important.
Try this simple wrist exercise: press one palm into the other, turn them inwards, then outward.
Lift both palms, then stretch and shake out your arms to relieve the pressure from bending for too long.
Breathing exercises
You won't know how powerful motionless exercises such as simply breathing in and out can be unless you try them.
By taking a 5-minute break from work to practice a relaxation technique, you'll be reducing your stress levels.
To do this, find a quiet place if you share office space with others. Close your eyes, then breathe in deeply through your nose, hold your breath for 5-10 seconds.
Slowly release your breath through your mouth. For those few seconds you're transported from your workplace into a serene environment no one can disturb.
If you work in a highly stressful environment, low-intensity exercises might not be enough to centralize your focus and relieve you of tension.
This high-intensity cardio is still of easy variety, so you can do them at work without disturbing your co-workers.
High knees
The high knees exercise is like running in one place because you're lifting both legs simultaneously in one spot.
You can try doing this while sitting, but it's most effective when you do it standing up. Try tapping your hands to both knees as you lift them.
To do desk push ups, you need a heavy unmoving desk. Stand in front of the desk, place your hands on the edge, then move your legs back a bit.
Ensure your body is facing the floor and your hands are spread a bit wider than your shoulder width.
Tighten your stomach, tuck your elbows in, then lean your whole body towards the desk. Immediately push yourself back up.
Breathe in as you go up, and out as you go down. You can follow these same steps for desk planks. The difference is you’re staying in one position for a few seconds.
Yoga is a combination of low and high-intensity exercises. You should find from this list which ones suit you or are most convenient to do at work.
To do the mountain pose, stand straight with your feet hip wide apart. Tighten your quads, then push your thighs together.
Push in your belly, then stretch your arms above your head. Twist your head slightly from one side to the other, so that your ears are touching the sides of your arms each time.
Stretch your arms, letting your palms face each other. Keep your neck elongated and your head stretched upward at the same time.
Then bend backward, breathe in deeply, and out slowly for one to two minutes. Then repeat a few times.
This yoga pose will improve your posture, and it is one of the simple yet effective poses.
The cat and cow pose or Marjaryasana and Bitilasana
This is a fun yoga pose you can include in your deskercises. It improves the spine and reduces back pain and headache.
Get a yoga mat, lower yourself to your hands and knees. Your thighs and palms should be spread hip and shoulder-width apart.
You can start with the cow pose by rounding your spine upwards, then curve it downwards into the cat pose.
When rounding your spine, inhale, then exhale as you curve into the cat pose.
Try each position for 30 secs before switching to the other.
You can round up each yoga session with the Child’s pose as it is a resting pose that stretches your whole body as though putting it back together.
To do The Child’s Pose, sit on your knees, fold your legs beneath your thighs, then raise your arms over your head. Ensure your back is straight, then bend at hips, while keeping your forehead to the ground.
Stretching your arms forward to meet the ground, maintain a sitting position, and push your body forward slightly with your arms. Breathe in and out as you stay in that position for 3-4 minutes.
These exercises require only your chair
Tricep dip
For the tricep dip, all you need is an immobile chair. Position your buttocks on the edge of the seat, with your palms gripping the sides of the chair push your legs forward, spreading them wider than your hip width.
Push your hips forward, Lower your elbows, then bend and raise your lower body slowly.
Breathe in as you move up, breathe out as you lower yourself. Repeat for like 20 times before you try another exercise.
While standing, face your chair, lift your left foot, then tap it to the edge of the right side of your chair.
Lower your left foot, and do the same thing with your right foot, tapping it to the left side of your chair.
Do this like 20 times, making it a total of 40 taps for both legs.
Whether you are a weightlifting junkie outside of work or you just want to increase your upper body strength, try these deskercises.
Get your prefilled two 1L bottles and stand beside your desk, spine straight, and legs apart. Bend at the hips till you’re about 45 degrees to the floor.
Bend your knees a bit, and push your arms outward, then towards the ground.
Pull each arm with the bottle inwards towards your chest. Breathe in as you pull each arm inwards, breathe out as you lower it. Do the process 10-15 times.
You’re following the same process of the bent-over rows. For bicep curls though, your arms should be by your side with the weights pushed outwards.
You’ll then curl one elbow in, pause for a few seconds, then bring the bottle towards your shoulder. All the while, the only parts of your body that should be moving are your arms.
Repeat the process 5 times for each arm.
These deskercises are simple and do not require any specialized equipment. After integrating them into your daily work life, you’ll discover that you have more strength, energ, and focus towards work.
When you get home most days too, you won’t feel as tired or cranky as you used to be before these deskercises.
Have a question?
