5 Full-Body Exercises You Can Do Under Your Desk While Sitting
You don't need to stand up—you can effectively improve blood circulation and metabolism with exercises that take just a few minutes while sitting.
① Heel Raises (20 reps)
Stand on your tiptoes and slowly lower your heels repeatedly. Your calves are called the "second heart," and moving them pushes blood flow up from your lower body.
② Torso Twists (15 seconds each side × 3 sets)
Place your right hand on the outside of your left thigh and slowly twist your body to the left and hold. Repeat on the opposite side. This helps maintain flexibility around your waist.
③ Shoulder Blade Squeezes (10 reps)
Pull both shoulders back to squeeze your shoulder blades together, then slowly release. This promotes blood flow from your neck to shoulders and helps prevent chronic shoulder stiffness.
④ Knee Raises with Hold (10 seconds each leg × 3 sets)
Slowly lift one knee and hold for a few seconds. This puts light tension on the front of your thighs and core, helping maintain muscle strength even while seated.
⑤ Ankle Circles (10 rotations each direction)
Lightly lift one foot and rotate your ankle in circles. This is effective for preventing swelling and promoting blood circulation.
【Key Point: "Frequent Movement"】
It's more effective to move for just 1-2 minutes once per hour rather than doing everything at once. Gradually replacing sedentary time with movement time is the best shortcut to protecting your body and focus.
You'd be surprised how many exercises you can do under your desk. Starting today, try incorporating just one of these and transform your sitting time into active time.
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デスクの下でできる。座ったままの全身運動5選
立ち上がらなくても、座ったまま数分でできる運動で血流や代謝はしっかり変えられます。
① かかと上げ運動（20回）
つま先立ちしてゆっくりかかとを下ろす動きを繰り返します。ふくらはぎは「第二の心臓」と呼ばれ、動かすことで下半身の血流を押し上げます。
② 体幹ひねり（左右15秒×3セット）
右手を左太ももの外側に置き、体をゆっくり左にねじってキープ。反対側も同様に。腰まわりの柔軟性を保てます。
③ 肩甲骨寄せ（10回）
両肩を後ろに引いて肩甲骨を寄せ、ゆっくり戻す。首から肩にかけての血流を促進し、慢性的な肩こりの予防になります。
④ 膝上げキープ（左右10秒×3セット）
片膝をゆっくり持ち上げて数秒キープ。太もも前面と体幹に軽い負荷がかかり、座ったままでも筋力維持に役立ちます。
⑤ 足首まわし（左右10回ずつ）
片足を軽く浮かせて足首をぐるぐる回す。むくみ予防と血流促進に効果的です。
【ポイントは「こまめに」】
一気にまとめてやるより、1時間に1回、1〜2分だけ動くほうが効果的です。動かない時間を少しずつ動かす時間に変えることが、体と集中力を守る一番の近道です。
デスクの下でもできることは意外とたくさんあります。今日から1つだけでも取り入れて、座りっぱなしの時間を「動く時間」に変えてみてください。
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