You can be on Entrepreneur’s cover!

Fit And Fine: Six Simple (Yet Effective) Exercises You Can Do At Your Desk In our busy lives and packed schedules, one must find a way to squeeze in at least 20 minutes a day to get moving.

By May Rostom

Opinions expressed by Entrepreneur contributors are their own.

You're reading Entrepreneur Middle East, an international franchise of Entrepreneur Media.

Shutterstock.com

Between work, chores, family emergencies, and downtime, do you find that you hardly ever have time to actually exercise your body? Unless you actively wake up at 5 a.m. to hit the gym, or instead forego your post-work commitments, finding time to exercise can be a daunting task for entrepreneurs whose schedules are often packed. And yet, despite our busy lives, we also need to find a way to squeeze in at least 20 minutes a day to get moving. Well, we've got you covered- here are six simple yet effective exercises you can do at your desk:

1. LEG RAISES A perfect way to exercise your quadriceps is by doing seated leg raises. Whether you're at your desk or on a conference call in the meeting room, extending your feet for 15 reps each will strengthen your quads and work out your core. Another variation would be to extend both feet at the same time in a hovering leg raise. How? Sit upright in your chair, but this time, raise both legs so that they are parallel to the floor. Hold for 10 seconds, then slowly lower your legs until they are hovering an inch or two above the ground. Hold the position for as long as you can, and then release.

2. FOOTBALL FOOT DRILLS Imagine running while you're on your chair. While seated, with your feet flat on the ground, try tapping your feet rapidly for 30 seconds at a time. Work this in every half hour or so to bring up your heart rate without breaking a sweat.

3. SHOULDER SHRUGS Shrug with a purpose. Relieve the tension in your neck by raising your shoulders up towards your ears, hold for 10 seconds, and relax. (Not recommended for board meetings, though.)

4. FAB ABS This silent exercise can be done anywhere, anytime. All you have to do is take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you inhale. Stay squeezed for 5-10 seconds, and release. Repeat for 12-15 reps. It can also be used as a breathing exercise.

5. TWIST AGAIN Feeling sore in the back? Place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side.

6. WALK THE WALK Walking is essential for building endurance, stamina, and giving your body that full-body workout it needs. Make sure you take five-minute walk breaks at work, take the stairs instead of the lift, and try to walk to work once a week instead of taking the car. The more cardio you squeeze into your day, the better your overall health will be.

Related: Four Ways Cold Showers Can Get Your Day Started Right

May Rostom

Curator, Entrepreneur Café

May Rostom is the curator of Entrepreneur Café, a new daily digest of stories from Entrepreneur Middle East to fuel your day at work. 

May has been in the fashion journalism field for more than five years, with over 500 articles published in online and offline mediums. Working closely with some of the biggest fashion brands in the region, from creating, curating, and developing content to aggregating and pitching for content from several fashion and beauty outlets in the Middle East, Rostom’s experience is multicultural and vast. She was formerly a senior lifestyle editor/writer at MSN Arabia, and she has also worked with TRESemme Egypt as a fashion expert.

Growing a Business

5 Entrepreneurial Mindsets That Drive Success

Here are the mindsets shared by the most successful entrepreneurs.

Business Ideas

63 Small Business Ideas to Start in 2024

We put together a list of the best, most profitable small business ideas for entrepreneurs to pursue in 2024.

Science & Technology

6 Positive Impacts of Artificial Intelligence on Digital Marketing

AI in digital marketing isn't just a passing trend; it marks the beginning of a new era.

Career

The 9 Most In-Demand Professional Certifications You Can Get Right Now

Want to boost your qualifications but not sure which certificates to pursue? Check out these in-demand professional certifications to pick your path.

Finance

The Recap: Leaders In Fintech Awards 2023

The Leaders in Fintech Awards 2023 was staged by Entrepreneur Middle East with the support of in5, Idealz One, Numei Real Estate and Fluidmeet.

Business Plans

What Equipment and Facilities to Include in Your Business Plan

Investors will want a detailed list of the equipment your business requires and where you plan to operate. Here's a checklist to get you started.