<h1 dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 20pt; margin-bottom: 6pt;"><span style="font-size: 20pt; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9 At-Desk Exercises to Boost Productivity for Freelancers</span></h1>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In our digitised world, freelancers are often stuck at their desks for long periods. Despite the benefits of a well-organised freelance office space or the collective energy of coworking spaces, physical activity tends to take a backseat. However, our curated list of at-desk can help you stay active and focused.</span></p>
<p><strong id="docs-internal-guid-28601302-7fff-1a7a-04b5-86801d5b2f1e" style="font-weight: normal;">&nbsp;</strong></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These simple movements, ranging from stretching at the desk to mini workouts and productivity exercises, can be seamlessly incorporated into your workday, promoting better health and improved performance.</span></p>
<h2 dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;"><span style="font-size: 16pt; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Understanding the Need for Physical Wellness in Freelancing</span></h2>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before delving into the exercises, let's understand why physical wellness matters in freelancing.&nbsp;</span></p>
<p><strong style="font-weight: normal;">&nbsp;</strong></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Extended desk work can lead to several health issues, such as backaches, neck tension, obesity, and even heart disease. Additionally, a sedentary lifestyle can hamper your productivity, inducing lethargy and impairing concentration. Studies have shown that desk workers are </span><a style="text-decoration: none;" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8038562/"><span style="font-size: 11pt; font-family: Arial; color: #1155cc; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">at risk for numerous chronic diseases</span></a><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. To prevent this, incorporating regular exercises into your work routine is essential.</span></p>
<p><strong style="font-weight: normal;">&nbsp;</strong></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whether you&rsquo;re working from home or enjoying </span><a style="text-decoration: none;" href="https://letswork.io/blog-posts/seven-ways-letswork-encourages-flexible-workspaces"><span style="font-size: 11pt; font-family: Arial; color: #1155cc; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">the benefits of coworking spaces</span></a><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, you can mitigate these risks, leading to a healthier and more balanced work life.</span></p>
<h2 dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;"><span style="font-size: 16pt; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stay Active with At-Desk Exercises</span></h2>
<p dir="ltr" style="line-height: 1.7999999999999998; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boost your productivity and well-being with these quick and effective at-desk workouts to energise you!</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shoulder Rolls: Stress Reliever and Posture Corrector</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">To release tension and improve posture, try doing shoulder rolls. Sit straight, take a deep breath, and roll your shoulders towards your ears, then back and down. Make sure to exhale as you complete each roll. Do this exercise ten times for the best results.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seated Leg Raises: Boost Circulation and Core Strength</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Performing seated leg raises can enhance circulation and strengthen your core muscles. Sit down and extend one or both legs, holding them for 5-10 seconds. Lower your leg(s) gradually without allowing your feet to touch the floor. Repeat this movement 15 times.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Neck Stretches: Say Goodbye to Strain</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nothing&rsquo;s worse than a sore neck, especially when the pain hits you during work. Neck stretches can alleviate neck strain. Gently tilt your head towards your shoulder and repeat on the other side. Do this five times per side.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wrist Rolls: Ideal for Preventing Repetitive Strain Injuries (RSIs)</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you often type, performing wrist rolls can be very beneficial. It is a simple exercise that can be done at your desk and help reduce the risk of RSIs - a common injury among desk workers.&nbsp;</span></p>
<p><strong style="font-weight: normal;">&nbsp;</strong></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Extend one arm in front of you with the palm facing down. With your other hand, gently press on the back of the hand to stretch the wrist and forearm. Repeat on both sides four to five times multiple times a day.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seated Spinal Twist: Maintain Spinal Health</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The seated spinal twist is excellent for spinal health and improved posture. This is an essential exercise to ensure its effectiveness. While seated, gently twist your torso to the left, placing your right hand on your left knee for support. Hold for a few seconds and repeat on the right side.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Chair Squats: Leg Strength and Flexibility</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you want to strengthen your legs and improve flexibility, chair squats are perfect. Stand in front of your chair, extend your arms for balance, and lower your body until you're just hovering over the chair. Hold for a few seconds, then push up to a standing position. Do ten reps.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Desk Push Ups: Upper Body Strength</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An effective way to strengthen your upper body is by doing desk push-ups. To do this, place your hands on the desk's edge, step back until your body is slightly angled, lower your body towards your hands, and push back up. Repeat this exercise ten to fifteen times.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seated Bicycle Crunches: Core Conditioning</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A beneficial but demanding workout for the core is seated bicycle crunches. To perform this exercise, sit upright on a chair's edge and place your hands at the back of your head. Alternate bringing your right elbow to your left knee and your left elbow to your right knee, doing ten repetitions on each side.</span></p>
<h3 dir="ltr" style="line-height: 1.7999999999999998; margin-top: 16pt; margin-bottom: 4pt;"><span style="font-size: 13.999999999999998pt; font-family: Arial; color: #434343; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Glute Squeezes: Posterior Strength</span></h3>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Our at-desk exercises tackle all parts of your body, from head to toe. Glute squeezes can strengthen your buttock muscles. While seated, squeeze your glutes as hard as possible, hold for ten seconds, release, and repeat. Do this ten to fifteen times to reap the benefits. Keep your core engaged during this exercise to reduce the risk of injury.</span></p>
<h2 dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 18pt; margin-bottom: 6pt;"><span style="font-size: 16pt; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Final Thoughts</span></h2>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Being a freelancer doesn't mean resigning to a sedentary lifestyle. With these nine at-desk exercises, you can effortlessly incorporate physical activity into your work routine, boosting your productivity and overall well-being.&nbsp;</span></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Paired with a well-organised workspace, such as </span><a style="text-decoration: none;" href="https://www.letswork.io/blog-posts/seven-ways-letswork-encourages-flexible-workspaces"><span style="font-size: 11pt; font-family: Arial; color: #4a6ee0; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">flexible workspaces</span></a><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, these exercises make a strong foundation for a healthier, more active, and more successful freelancing journey.</span></p>
<p dir="ltr" style="line-height: 1.7999999999999998; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;"><span style="font-size: 11pt; font-family: Arial; color: #0e101a; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thanks for joining us today! We hope these exercises boost your productivity and enrich your work day.</span></p>

Are you looking for at-desk exercises to improve your physical health? Here’s a list of workouts you can do at your desk to keep your health in tip-top shape!

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