Category Archives: Wellness

5 Desk Exercises to Increase Focus and Positivity

It’s me! Will. I’m back with another coder (or pretty much any desk worker) health and wellness in the office post by the illustrious Cayleigh Stickler. In case you missed the other post, it’s here.

By now, we know that sitting down for long periods of time without any breaks is bad for your body and health.  From obesity to heart disease, the sedentary lifestyle many office workers adopt can cause serious health conditions difficult or impossible to reverse.

More staggering is the 9% of office workers who admit to working out regularly.  

It can feel overwhelming getting back into—or starting—an exercise routine. After work, family, and chores, who has a couple hours to kill at a gym to balance the scales from sitting all day? Not me, and I’m guessing you don’t either. But you don’t need to go all out right away, especially if you don’t have the motivation to get up and moving right now.

Instead, take an inventory of the time you do currently exercise throughout the day. Whether it’s  five minutes or five hours, there’s no shame in knowing where you currently are.

If you can’t find time before or after work to get moving, find pockets of time during work you can stand for a quick in-place jog or side bend. Deskercising—working out while sitting or standing next to a desk—has become more popular in recent years. Here are five quick and easy exercises to get your blood pumping.

1. Seated Twist

This one is simple, and you probably do it without realizing. It’s effective in helping you to loosen your back muscles and allows you to take deeper breaths.

Sit up tall in your seat. Without moving your legs, turn your torso to the right and grab the back of the chair with your left hand. Twist into it as far as you can and hold for fifteen seconds. Let go of the chair and face forward. Repeat with the left side by twisting to the left and grabbing the back of the chair with your right hand. Hold for another fifteen seconds.

2. Super Leg Strength

For this one, you’ll need to hunt for a ream of printer paper. Grab the ream and sit in your chair. Extend your legs all the way under your desk, and balance the ream on both your shins.

The goal is to lift your legs and bring them down—while still extended—without dropping the paper. The paper acts as a counterweight, like the curling machine in the gym.

Special note: The paper is loud when it falls. It helps to not do this one while talking to a customer or while in a meeting. Laughing is also a side effect of dropping the paper.

3. Chair Squat

This one is less inconspicuous as some of the other exercises, but your core and glutes will get a good workout.

You should already be standing up at least once every hour for five minutes, so before you sit all the way down, do a squat by hovering above the chair in a seated position while freezing for fifteen seconds or longer.

If you have arm rests, you can use those to help you balance until you become more confident in your squatting ability.

4. Shrug and Roll

This exercise is just as it sounds. When you sit at a desk staring at a computer all day, your shoulders and neck hold a lot of tension. The best way to release it, without hiring a masseuse to follow you around the office all day, is to do a shrug and roll. It helps to work out the kinks, and you feel more invigorated.

While you’re sitting in a natural position, shrug your shoulders. Intentionally bring them up to your ears and slowly release until they’re to their normal position. After you do this a couple times, roll your shoulders forward twice and backward twice.

If you want to go the extra mile, you can tilt your head all the way to the right then the left to further stretch your neck.

It’s advised you keep this exercise out of conference room meetings to reduce confusion.

5. Tall and Mighty   

Not only will your body benefit from this simple exercise, but your confidence will too.

For this exercise, all you have to do is sit up straight. That’s it. Except when you’ve been sitting in a chair for fifty-five minutes (because you’ve been standing up for those extra five minutes, right?), it’s easy to start slouching, even with the best of intentions.

Be mindful how you’re sitting. You should be sitting with your back resting against the back of the chair.

If your chair has lumbar support, it’ll be easier for you to use the spine in the chair to guide your spine to sit correctly.

If you don’t have lumbar support, focus on your loåwer back muscles and make sure they’re aligned. Move up your back to make sure your spine is straight. Pull your shoulders back and down. (Do a few shoulder rolls if they’re tense.) Look forward, which will make your neck straight. Make your chin parallel with your desk to put your head in the proper position.

It might be unreasonable to hold your body in this position all day—after all, you’re not a robot—but readjust when you notice you’re slouching. It’ll give you a quick boost in confidence, too, so sit up straight before delivering any project ideas.

Working out doesn’t have to be a slog or bore, and you don’t need to sacrifice a lot of sleep or family time to “catch up.” Find simple and fun ways to exercise around the office. You can make it a game with yourself or other colleagues to encourage each other.

Get creative, and find small ways to get healthy. Your body and mind will thank you for the extra effort.


Cayleigh Stickler is a single mom of two toddlers who wears many hats as a content marketer, fiction editor, and mountain adventurer. She loves using her psychology degree and passion for holistic wellness to inspire and help people define what healthy means to them. When she isn’t wrangling her two toddlers, she is available for writing services.

4 Workplace Strategies to Increase Your Mental Wellness

Hey all, Will here. I’m going to try something new and host a couple of guest posts on a topic that is often overlooked on software development teams: workplace health and wellness. The amazing Cayleigh Stickler graciously wrote these last Fall, and I’ll be sharing them with you here during the deep winter of February.

I cheated and have been following some of this advice since I got the articles. Now you can too. Enjoy!


Stress and work may feel like they go hand-in-hand. After all, there are project deadlines, pressures to come up with creative ideas, and collaborating with coworkers—not to mention handling customer service issues and complaints. It can feel overwhelming, but before you rethink your career choice, consider how improving your mental health will also improve your work life.

Strategy 1: Recognize the Risk Factors of Workplace Stress

It’s easy to confuse workplace pressure with workplace stress. Pressure is normal in any job. It’s what drives us to meet deadlines and perform well.

Workplace stress, on the other hand, can be debilitating and affect our physical health if left unchecked for too long.

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The World Health Organization (WHO) outlined several risks factors for occupational stress, such as:

  • Low levels of reward for jobs
  • Unclear direction/instructions for projects
  • Little support from managers and colleagues
  • Lack of control in projects
  • Performing tasks that aren’t matched with skills

The key in this is communication with your superiors and colleagues. It can take practice asking for what you need, so start small. Take one thing that’s stressing you out and start there. Once you become comfortable stating your needs, you can speak up more often before it becomes a problem.

Strategy 2: Go the Distance

Remember when the mantra was to get at least thirty minutes of exercise a day to stay healthy? That’s now being shown it isn’t the whole story. Those of us who have sedentary jobs are still at an increased risk of premature death and other health complications like heart disease—even if we exercise regularly.

Instead of throwing in the towel and skipping the gym altogether, find ways throughout the work day to stand up and move around. Setting small breaks throughout the day, in combination with regular physical exercise, can be enough to counteract the fact we need to sit down for long periods of time.

Every hour, you should get up at least once for five minutes. This will not only help your physical health, but it’ll help you refocus and give your brain a break for a few minutes so you can come back to your task with a fresh mind.

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Here are some ways you can get up to move around:

  • Send your print jobs to a printer further from your desk
  • Take a water or coffee break—and stand while you’re drinking
  • Talk to a colleague face-to-face instead of sending an email
  • Take a lap around the office

Some of these techniques work in multiple ways. If you walk to talk to a colleague in person, you’re not only forced to get up, but you’re strengthening an interpersonal connection.

Strategy 3: Start Small and Build Up

Wellness is a choice, but it also comes from the types of habits we choose. Habits are ingrained in us, so you might not know what types of work habits you have until you sit down and take an inventory.

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For the next week, keep a notepad and pen next to you and jot down what you do throughout the day and when you do it. After the week is finished, evaluate and find any common patterns. Find the stuff you want to change (like checking your email a hundred times in an eight-hour work day), but also find the stuff you want to keep doing.

Here are more ways starting small habits to make large changes can work for you:

  • Create a routine and choose which habits would be best for the morning, afternoon, and before you leave for the day
  • Choose tiny habits that challenge you and make you happy
  • Be intentional about your new habits by habit stacking—linking your new habit to an existing habit, such as drinking your morning coffee

When you feel more in control of your day and the flow of your work zone, you’ll feel more empowered and confident.

Strategy 4: Take an Inventory of Your Sensory Input

Sometimes there really is just too much on our plates, and we have to power through. If you can’t manage a five-minute break to release some stress, here’s a thirty-second technique that helps bring you back to the present and out of your spinning mind.


It’s called grounding. Simply take a deep breath and inventory of all the sensory input you’re currently receiving, then work on decreasing the stress in your body. The stress in your mind will follow, and you’ll have a clearer focus on your task.

  • Touch: How does your back feel against your chair? Your fingers on the keys? Your feet on the floor?

  • Sound: What noises do you hear? Click-clacking of keys? Laughter from the break room? Whispers in a neighboring cubicle? Your racing heartbeat?

  • Sight: What do you see? Your computer? Cluttered notes on your desk? Motivational Post-It note or poster on your wall?

  • Smell: What do you smell? Burning popcorn? Coffee? Someone’s tuna sandwich from lunch?

  • Taste: What do you taste? Mint from a stick of gum? Lingering aftertaste of coffee? Do you have dry mouth and need a drink of water?

The goal is to jump off the hamster wheel in our mind and come to the present moment. Mindfulness practices like this one are good anytime, but they’re especially effective when you’re stressed. If you make mindfulness one of your new habits, you’ll be able to reach for this tool when you need it the most.

Working on mental health shouldn’t be something you do when you’re already at the edge. It’s something that can and should be worked on every day. At work, we might not have time to do an hour-long yoga routine, but there are strategies we can take advantage of to help keep us clear-headed, motivated, and confident in ourselves and our work.

What are some strategies you use to increase your mental wellness throughout the day?


Cayleigh Stickler is a single mom of two toddlers who wears many hats as a content marketer, fiction editor, and mountain adventurer. She loves using her psychology degree and passion for holistic wellness to inspire and help people define what healthy means to them. When she isn’t wrangling her two toddlers, she is available for writing services.