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10 Workstation Exercises You Can Easily do with the Autonomous Desk 4
Work Wellness

10 Workstation Exercises You Can Easily do with the Autonomous Desk 4

|Oct 8, 2020

In today’s day and age, it is imperative to get some exercise while working. If a person does not perform some simple workstation exercises, they should expect to experience mild discomfort and other mild inconveniences. Workstation exercises often have the same health benefits as regular routines and can range from simple stretches to more complicated activities. All of these exercises are done with ergonomic desks and chairs in mind, especially with the Autonomous Desk 4.

Autonomous Desk 4

Autonomous Desk 4 is Autonomous.ai’s latest smart desk. Autonomous.ai already has several blog articles designed for productivity, especially with its smart office gear in mind. However, Autonomous Desk 4 is undoubtedly the best piece of equipment recently released by Autonomous.ai. Its design as a smart desk should help owners who appreciate a simple yet outstanding ergonomic desk.

Autonomous Desk 4

Its ability to have its height be raised or lowered is instrumental to its performance as a desk that enables specific workstation exercises. Several workplace workouts can be done utilizing the Autonomous Desk 4, so this article focuses on several applications an exercise workstation desk can bring to a remote worker.

1. Squatting

If utilizing the Autonomous Desk 4 as a standing desk, a person can always perform squats here and there. Squats are associated with improving one’s lower region, so a person can elevate their smart desk to their eye level and then do a few squats. Proper squatting may be challenging for some, so approach it with some leniency if you must.


2. Neck Tilts

These workspace workouts are one of many standard work exercises. It can be done with a standing desk or on a chair, as the lower half of a person’s body doesn’t significantly influence this routine. All a person has to do is tilt their neck from one side to another, and they can also incorporate some neck rotations as a simple stretch.

3. Leg Extensions

Leg extensions are standard work exercises done on a chair. Simple lift your legs up, so it is parallel to the floor, and then lower it once more. Repeat the process a few times as you see fit. You can do this exercise several times, even when typing something important. Of course, don’t spend an hour doing anything but leg extensions, but that much should be apparent.

4. Hamstring Curls

It is good to stand up every now and then, so doing hamstring curls can help a person achieve better balance. You do hamstring curls by standing up, and then lifting one leg behind you as you grab the ankle. After holding it for a few seconds, it is advisable to alternate with the other leg and keep alternating for a few reps.

5. Jumping Jacks

Getting a little bit of cardio to get the heart pumped can always rejuvenate a person. There are several variations of jumping jacks to do for several health benefits, but this guide goes over the most rudimentary version. Ideally, you should be standing with a fair amount of distance between you and any object. Afterward, you should jump and extend your legs in a star-esque formation.

Jumping Jacks

During this jump, you can lift your arms up. Doing ten of these or so for a quick break can help a person breathe a lot easier.

6. Use an Exercise Ball as a Seat

This exercise is done more continually compared to some others on this list, which are often done during a break. Using an exercise ball as a seat is its own exercise, making it perfect for somebody who needs to do more workstation exercises. Using one should help improve a person’s balance. On learning how to use one, it should feel natural. Ideally, you should try to sit regularly on it without tumbling over. If you keep tumbling over one, you need to either look up a video on YouTube or use a different seat until you better your balance.

7. Breathing Exercises

Not all workstation exercises are actions involving the obvious muscles. Yoga enthusiasts often do breathing exercises, often known as pranayama techniques. With better inhalation and exhalation, a worker should expect to obtain a better workflow. This exercise can be done at your own standing desk, making it convenient and desirable for all sorts of remote work. With several options to choose from, a person could feel overwhelmed in knowing where to start. If you don’t know how to start, you can try to inhale through your nose and then release a “Ha” sound as you exhale slowly. Repeat it a few times, and it can assist you greatly with other routines.

8. Chair Position

This routine has you pretending you’re on a chair. In essence, you have to stand for this exercise and not be on an actual chair. Instead, you place your legs as if you are sitting. If performing this method is too hard for you, you can opt to go to a wall and execute it there.

Chair Position

Try to beat your record every time you do this routine (measured in how long you can last pretending to sit on air).

9. Biceps Curl

If you’re on a chair or standing, you should have the opportunity to do a few bicep curls. Ideally, you should use weighted dumbbells you’re comfortable with, but anything that’s relatively heavy can work in a pinch. Everybody interested in exercises should already know how to do this, but there are a few variations of it you can always choose to look up to add more spice to your workstation exercises.

10. Cat-Cow Pose

This pose is also on our article for easy back stretches. If you’re back is hurting or you need a brief moment of respite, doing a few of these workstation exercises can make you feel better.

Cat-cow pose

It’s as simple as getting on your hands and knees, similar to that of a cat, and then lifting your head up along with your abs. Do this a few times, and you should feel a little bit better each day.

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