In the hustle and bustle of the modern work environment, finding time for exercise can often feel like a luxury. Yet, incorporating movement into your day is not only essential for physical health but also for maintaining focus, productivity, and overall well-being. These simple exercises to do at your desk will transform your workspace into a zone of vitality and rejuvenation and keep you in shape.

Whether you’re tackling a mountain of emails, crunching numbers, or brainstorming creative ideas, these exercises are tailored to fit seamlessly into your workflow, requiring minimal time and space. From gentle stretches to invigorating movements, each exercise is thoughtfully curated to counteract the sedentary nature of desk work, alleviating stiffness, improving circulation, and boosting energy levels. With just a few minutes dedicated to movement throughout your day, you’ll experience a profound difference in both your physical and mental well-being.
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
Exercises to do at a standing desk
- Desk Push-Ups:
- Stand facing your desk.
- Place your hands shoulder-width apart on the edge of the desk.
- Lower your chest toward the desk by bending your elbows, then push back up to the starting position.
- Repeat for a set number of reps to target your chest, arms, and shoulders.
- Desk Dips:
- Stand facing away from your desk.
- Place your hands shoulder-width apart on the edge of the desk behind you, fingers pointing towards your body.
- Lower your body by bending your elbows until your arms form 90-degree angles.
- Push back up to the starting position to complete one rep.
- This exercise targets your triceps.
- Calf Raises:
- Stand tall with your feet hip-width apart, facing your desk.
- Rise up onto the balls of your feet, lifting your heels as high as possible.
- Hold for a moment at the top, then lower your heels back down.
- Repeat for a set number of reps to strengthen your calf muscles.
- Leg Extensions:
- Stand facing your desk, holding onto the edge for support if needed.
- Lift one leg straight out in front of you, keeping it parallel to the ground.
- Hold for a few seconds, then lower your leg back down.
- Repeat on the opposite leg.
- This exercise targets your quadriceps and helps improve balance.
- Standing Hamstring Stretch:
- Stand tall, facing your desk, with your feet hip-width apart.
- Extend one leg straight in front of you and place your heel on the edge of the desk, keeping your knee slightly bent.
- Lean forward from your hips until you feel a gentle stretch in the back of your thigh.
- Hold for 15-30 seconds, then switch legs.
- This stretch helps alleviate tension in the hamstrings.
- Torso Twists:
- Stand tall with your feet hip-width apart, facing forward.
- Place your hands on your hips.
- Slowly twist your upper body to the right, keeping your hips facing forward.
- Hold for a few seconds, then return to the starting position.
- Repeat on the left side.
- This exercise helps improve spinal mobility and stretches the muscles of the torso.
- Desk Squats:
- Stand in front of your desk with your feet shoulder-width apart.
- Lower your body into a squat position, as if you were going to sit back into a chair, keeping your chest up and your knees behind your toes.
- Hold the position for a moment, then push through your heels to return to standing.
- Repeat for a set number of reps to strengthen your legs and glutes.
- Desk Leg Lifts:
- Stand facing your desk with your hands resting lightly on the edge for support.
- Lift one leg straight out to the side, keeping it parallel to the ground.
- Hold for a moment, then lower your leg back down.
- Repeat on the opposite side.
- This exercise targets the muscles of the outer thighs and hips.
Remember to perform these exercises with proper form and control, and adjust the number of repetitions and sets based on your fitness level and comfort. Incorporating these exercises into your standing desk routine can help promote better posture, alleviate muscle tension, and increase overall energy levels throughout the workday. Exercise also helps reduce stress at work as well.

Ab exercises while sitting at desk
- Seated Knee Lifts:
- Sit tall in your chair with your feet flat on the ground.
- Hold onto the sides of your chair for stability.
- Lift one knee towards your chest while engaging your core muscles.
- Hold for a moment, then lower your leg back down.
- Alternate legs and repeat for a set number of reps.
- This exercise targets the lower abdominal muscles.
- Seated Russian Twists:
- Sit tall in your chair with your feet flat on the ground.
- Hold a small object (such as a water bottle or book) with both hands in front of your chest.
- Engage your core muscles and lean back slightly, keeping your spine straight.
- Rotate your torso to the right, bringing the object towards the right side of your body.
- Return to the center, then rotate to the left.
- Continue alternating sides for a set number of reps.
- This exercise targets the obliques and helps improve core stability.
- Seated Bicycle Crunches:
- Sit upright in your chair with your hands lightly placed behind your head, elbows wide.
- Lift your feet slightly off the ground and engage your core muscles.
- Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Return to the starting position, then repeat on the opposite side.
- Continue alternating sides in a pedaling motion for a set number of reps.
- This exercise targets the entire abdominal region and helps improve core strength and stability.
Perform these exercises with controlled movements and focus on engaging your core muscles throughout each repetition. Incorporating these seated ab exercises into your desk routine can help strengthen your core, improve posture, and alleviate discomfort from prolonged sitting.

Desk exercises
- Chair Squats:
- Stand in front of your chair with your feet hip-width apart.
- Lower your body into a squat position, as if you were going to sit back into the chair, keeping your chest up and your knees behind your toes.
- Hold the position for a moment, then push through your heels to return to standing.
- Repeat for a set number of reps to strengthen your legs and glutes.
- Desk Dips:
- Sit on the edge of your desk or a sturdy chair.
- Place your hands shoulder-width apart on the edge behind you, fingers pointing towards your body.
- Slide your hips off the edge of the desk and lower your body by bending your elbows until your arms form 90-degree angles.
- Push back up to the starting position to complete one rep.
- This exercise targets your triceps.
- Seated Leg Extensions:
- Sit tall in your chair with your feet flat on the ground.
- Extend one leg straight out in front of you, keeping your knee slightly bent.
- Hold the position for a few seconds, then lower your leg back down.
- Repeat on the opposite leg.
- This exercise targets the muscles of the lower abdomen and helps improve core strength.
- Desk Chair Swivels:
- Sit upright in your chair with your feet flat on the ground.
- Grasp the sides of your chair for stability.
- Use your core muscles to rotate your chair from side to side, keeping your upper body facing forward.
- Continue for a set number of reps, alternating sides.
- This exercise helps improve spinal mobility and engages the obliques.
- Seated Leg Raises:
- Sit tall in your chair with your hands resting lightly on the sides for support.
- Lift one leg straight out in front of you, keeping it parallel to the ground.
- Hold for a moment, then lower your leg back down.
- Repeat on the opposite leg.
- This exercise targets the muscles of the lower abdomen and helps improve core strength.
Resistance bands at desk
- Banded Squats:
- Stand with your feet shoulder-width apart and place the resistance band under both feet.
- Hold the handles of the resistance band at shoulder height, palms facing inward.
- Engage your core, keep your chest up, and squat down as if sitting back into a chair.
- Keep tension on the band throughout the movement.
- Push through your heels to return to the starting position.
- Do 3 sets of 12-15 reps.
- Banded Rows:
- Sit on the edge of your chair with your legs extended in front of you.
- Loop the resistance band around the bottom of your feet and hold the handles in each hand.
- Keep your back straight and shoulders relaxed.
- Pull the handles toward your sides, squeezing your shoulder blades together.
- Slowly release back to the starting position.
- Do 3 sets of 12-15 reps.
- Banded Chest Press:
- Sit tall in your chair with your feet flat on the ground.
- Loop the resistance band behind your back and hold the handles in each hand.
- Extend your arms forward at chest height, palms facing down.
- Press the handles forward until your arms are fully extended, keeping your elbows slightly bent.
- Slowly bring the handles back to the starting position.
- Do 3 sets of 12-15 reps.
- Banded Shoulder Press:
- Sit tall in your chair with your feet flat on the ground.
- Hold the handles of the resistance band at shoulder height, palms facing forward.
- Press the handles overhead until your arms are fully extended.
- Lower the handles back to shoulder height with control.
- Do 3 sets of 12-15 reps.
- Banded Lateral Raises:
- Sit tall in your chair with your feet flat on the ground.
- Hold the handles of the resistance band at your sides, palms facing in.
- Raise your arms out to the sides until they are parallel to the ground.
- Slowly lower your arms back to the starting position.
- Do 3 sets of 12-15 reps.
Desk yoga deck
A “Desk Yoga Deck” is a collection of cards or a set of materials designed to facilitate yoga practice in a workplace setting, particularly at a desk or in an office environment. It typically includes a series of yoga poses, stretches, breathing exercises, and mindfulness practices that can be easily performed within the constraints of a typical workspace.
Here’s a breakdown of what a Desk Yoga Deck may contain:
- Yoga Poses: The deck features a variety of yoga poses suitable for performing at or near a desk. These poses are carefully chosen to address common issues associated with desk work, such as tightness in the neck, shoulders, back, and hips. Poses may include seated stretches, standing poses, and modifications to accommodate different levels of flexibility and mobility.
- Instructions and Descriptions: Each card in the deck provides clear and concise instructions for performing the yoga poses. The instructions may include step-by-step guidance on how to move into and out of each pose, cues for proper alignment, and suggestions for modifications or variations to suit individual needs.
- Illustrations or Photographs: Visual aids, such as illustrations or photographs, accompany the instructions to demonstrate the correct alignment and form for each pose. These visuals help users understand how to perform the poses correctly and safely.
- Breathing Exercises and Mindfulness Practices: In addition to yoga poses, the Desk Yoga Deck may include breathing exercises and mindfulness practices to promote relaxation, reduce stress, and enhance mental clarity. These practices can be integrated seamlessly into the workday to support overall well-being.
- Portable Format: The Desk Yoga Deck is designed to be portable and convenient for use in a workplace setting. It may come in the form of a deck of cards, a booklet, or a digital resource that can easily be accessed and referenced throughout the day.
- Tips for Use: The deck may provide tips and suggestions for incorporating yoga and mindfulness practices into daily routines at work. This could include recommendations for taking short yoga breaks, integrating stretches into regular work tasks, and creating a more ergonomic workspace.
A Desk Yoga Deck is intended to empower individuals to prioritize their physical and mental health during the workday by offering accessible and practical tools for practicing yoga and mindfulness in the office environment.
Under desk treadmill
An under desk treadmill, also known as a treadmill desk or walking desk treadmill, is a specialized type of treadmill designed to be used while working at a desk or workstation. It allows users to walk or walk/run at a slow pace while simultaneously performing tasks such as working on a computer, writing, or attending virtual meetings.
Here’s how an under desk treadmill typically works:
- Compact Design: Under desk treadmills are designed to fit conveniently under standard desks or standing desks. They have a slim profile and compact dimensions to allow for easy integration into office spaces without taking up excessive floor space.
- Low Speeds: These treadmills are designed to operate at low speeds, typically ranging from 0.5 to 4 miles per hour (0.8 to 6.4 kilometers per hour). This allows users to walk comfortably while working without exerting themselves or disrupting their workflow.
- Quiet Operation: Under desk treadmills are engineered to operate quietly, minimizing noise levels in the workplace environment. This ensures that users can concentrate on their tasks without distraction and without disturbing coworkers.
- Safety Features: Many under desk treadmills come equipped with safety features such as automatic shut-off mechanisms and emergency stop buttons to ensure user safety. These features help prevent accidents and injuries in case of loss of balance or other unforeseen circumstances.
- Adjustable Settings: Some models of under desk treadmills offer adjustable settings for speed, incline, and other parameters to accommodate individual preferences and fitness levels. Users can customize their walking experience to suit their needs and goals.
- Health Benefits: Using an under desk treadmill can provide numerous health benefits, including increased physical activity, improved circulation, reduced risk of sedentary-related health issues (such as obesity and cardiovascular disease), and enhanced energy levels and mental focus.
An under desk treadmill offers a convenient and effective way to incorporate physical activity into the workday, promoting a healthier and more active lifestyle for individuals who spend long hours at a desk. It allows users to multitask by combining exercise with work, making it easier to prioritize health and well-being amidst busy schedules.
I hope these desk workout ideas will help motivate you to add in some movement throughout your day. Keep movin’!
No comments! Be the first commenter?