Boost Your Fitness: The Creatives’ Guide to Effective Desk Exercises

Writing, illustrating, animating, and knitting don’t rank high on most people’s lists for exhausting activities and hobbies. But these art forms are time-consuming. Whether you’re wiling away the hours typing a chapter for your book, sketching the latest design for your cosplay outfit, or carefully crocheting a blanket, it can take a toll on both your body and mind.

It’s especially laborious to indulge in these art forms while seated at your desk. Although work desks and chairs nowadays are designed to offer comfort and support, sitting hunched over a surface and carrying out repetitive motions for hours on end can lead to long-term health issues, including back pain, leg cramps, and increased feelings of anxiety.

As a creative, you’re probably quite familiar with these ailments. Fortunately, there are exercises you can try to relieve tension, boost your fitness levels, and keep you revitalised — all from the comfort of your desk!

Why Do Desk Exercises?

When performing desk-based exercises, it’s important to set aside time for them. Aim for between five and 10 minutes, whether it’s during a snack break, a lull between writing paragraphs, or in the aggravating midst of rigging your 3D model.

It might not sound like much, but a few minutes of exercising can truly go a long way in improving your energy levels, sharpening your focus, and making you feel more productive and happier about your creative efforts.

What’s more, it doesn’t require fancy exercise equipment. All you need is your desk and chair.

Let’s Begin!

Here are a few effective desk exercises you may want to try:

Neck and Shoulder Rolls

Stiffness can settle in your neck and shoulders after sitting for prolonged periods. This can cause great discomfort, from headaches to muscle spasms. As such, it can severely hinder your creative flow.

Sit up straight in your seat. Then, gently rotate your neck in circles: tilt your head to the right, roll it back, tilt it to the left, and then roll it down. Repeat the exercise in the opposite direction.

For shoulder rolls, move your shoulders forward and backward in a circular motion for approximately 30 seconds.

Desk Press Your Hands and Wrists

To quote The Name of the Rose by Umberto Eco, “Three fingers hold the pen, but the whole body works. And aches.”

Indeed, gripping a pencil, stylus pen, or needle works both your hands and wrists. Subsequently, it can instill fatigue, give rise to mental fog, and fan the flames of burnout.

To build strength, place your hands facing up under your desk. Press them upwards against the bottom of the desk, holding the position for up to 10 seconds. Repeat several times.

Tricep Dips

Triceps dips tone your triceps and shoulders and strengthen your core, but they also improve your stability and upper body coordination.

To do these as a desk exercise, stand with your back to the desk or chair. Then, grab the edge of either apparatus with both hands, extend your legs out, and carefully bend your elbows to lower your body until your arms are parallel to the floor. Return to the starting position and repeat for 10 reps.

If you’re using your chair to dip, ensure that it’s stable. If it has a wheel base, use a desk, sofa or dining room chair instead.

Chest Stretch

Unwanted pressure placed on your spine can cause excruciating back pain and poor posture. For example, hunching over your desk to refine the details of your comic panels for several hours causes pressure to build, which results in intense back stiffness and strain.

To alleviate this, try stretching your chest. Begin with sitting in your chair with your feet planted firmly on the ground. Then, grab the back or the sides of the chair, and use the leverage to squeeze your shoulder blades together while  you push your chest forward. Hold this position for 15 seconds, release, and then repeat two more times.

Doing this exercise will improve your spinal alignment for better posture and will ease the muscles along your spine and hips.

Leg Squats

Sitting too long in your chair can cause discomfort, especially on your rear end and hamstrings. And without regular movement or exercise, your lower body is susceptible to poor blood circulation, muscle stiffness, and swelling.

Leg squats are a great way to counteract this. Start by standing with your chair behind you, ensuring that your feet are shoulder-width apart. Then, lower yourself as if you’re going to sit until your buttocks just about touch the seat, keeping your knees aligned with your toes. Stand up and repeat for 10 reps.

Desk Exercises: Revitalize Your Creative Flow

Incorporating these exercises into your creative routine is a fantastic way to maintain your physical and mental health. After all, you want to fully enjoy your craft while putting forth your best..

Remember to keep moving, even if it’s one of the aforementioned exercises or simply taking a walk around the room or outside.

Additionally, take breaks in-between so you can grab a bite to eat or keep yourself hydrated by drinking water. That way, you will remain refreshed and focused on your beloved pastimes for longer.

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Need more fitness tips to keep your creative journey lively and healthy? Check out these pieces from our in-house fitness enthusiasts and experts.

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