Fight the lockdown fog: stay fit and healthy from home with DeakinACTIVE’s easy-to-follow office exercises
It’s no secret that too much sitting or sedentary behaviour can be hard on both our physical and mental wellbeing. But, as we navigate the current restrictions, you may be finding it harder to get outside during the day or find the motivation to exercise.
And that’s OK! It’s normal to feel a little sluggish as we adapt to the ups and downs of COVID. That’s why our friendly DeakinACTIVE trainers are here to show you how to limber up and clear your head in between classes with some simple stretches and exercises you can do in just a few minutes at your desk.
Designed to keep you strong, flexible and get your endorphins flowing, you can try these techniques any time you’d like to quickly sharpen your concentration and boost your mood!
Tricep dip
1. Place both legs straight out and dig your heels into the ground.
2. Place your hands near the edge of the chair on each side.
3. Slowly lower yourself until your elbows are at a right angles and then push from your hands to lift yourself back on the chair.
4. Make sure to squeeze your triceps at the top.
5. Repeat 10 times.
To make it easier, have legs bent at a 90-degree angle.
Push up
1. Place your hands on your chair, shoulder width apart with your elbows straight.
2. Have your body in a straight position while being on your toes.
3. Bend your elbows and lower your chest until it nearly touches the chair (pictured), then push up to start position.
4. Always try to keep your core engaged and glutes tight.
5. Repeat 10 times.
To make it easier, undertake the starting position on your knees instead of toes.
Squat
1. Stand in a neutral position with your feet shoulder width apart and toes slightly pointed outwards.
2. While keeping a straight back, bend your knees and sit down on your chair.
3. Squeeze your glutes and push through your heels to stand back up.
4. Make sure your core is engaged.
5. Repeat 10 times.
To make it harder, remove the chair.
Quadricep stretch
1. While in a standing position, grab your foot and pull it close to your bum. You may use a table for extra stability if needed.
2. You should feel a stretch in the front of your thigh.
3. Hold this position for 15 seconds.
4. Repeat on your other leg.
Torso twist
1. Sit on a chair in an upright position.
2. Twist your body 90 degrees to the left while keeping your chest up.
3. Using your arms to hold the position, maintain the position for 10–15 seconds.
4. Now do the same with the right side.
Hamstring stretch
1. Stand in front of a chair and place the heel of your foot on the seat.
2. Slowly bend forward as far as you can and try to reach your toes.
3. Make sure that you knee stays in a locked position.
4. If you can’t reach your toes, just reach a comfortable distance.
5. Hold this position for 15 seconds.
6. Repeat on your other leg.
Neck stretch
1. While in a seated position, take your right arm and place it over to the left side of your head
2. Gently tilt your head to the right side. Be careful not to over stretch.
3. Hold this position for 10 seconds.
4. Repeat on other side.
Tricep stretch
1. While in a seated position, take your right arm behind your head and reach down your back.
2. Using your other arm, place it onto your elbow and slightly pull it to the left until you feel a stretch.
3. Hold this position for 10–15 seconds.
4. Shake arms out.
5. Repeat on other side.
Shoulder stretch
1. While in a seated position, take your right arm and reach across your body.
2. Using your other arm, place it underneath your elbow and slightly pull it towards your body.
3. Hold this position for 10–15 seconds.
4. Shake arms out.
5. Repeat on other side.
Keep MOVEing from home!
To help you maintain your overall health during these challenging times, DeakinACTIVE is continuing to run free meditation, pilates and yoga sessions online during August (and into September, with dates to be confirmed). Take some time out to stretch your body and relax your mind in between your study sessions.
- Meditation: Tuesday 24, Thursday 26 and Tuesday 31 August, 10.15–10.30am. REGISTER NOW
- Pilates: Wednesday 25 August, 12.15–1pm. REGISTER NOW
- Yoga: Monday 30 August, 12.15–1pm. REGISTER NOW
DeakinACTIVE also streams group fitness classes online – keep an eye on the DeakinMOVES app* and our Facebook and Instagram channels for more info!
* If you cannot download the DeakinMOVES app please contact DeakinACTIVE.
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