Desk Workout: Stay Active While You Work

Sitting for long hours can take a toll on your body, but staying active during the workday is easier than you think. Whether you’re at the office or studying at home, try these simple desk-friendly exercises to keep your energy up and muscles moving.

Why Desk Exercises Matter

• Improves posture
• Reduces stiffness and back pain
• Boosts blood circulation
• Refreshes your mind

Quick Desk-Friendly Exercises

1. Seated Leg Raises
   • Sit upright and extend one leg out straight. Hold for 10 seconds, then switch.
   • Repeat 10 times each leg.
2. Chair Squats
   • Stand up from your chair and slowly sit back down without using your hands.
   • Repeat 10-15 times.
3. Shoulder Rolls
   • Roll your shoulders forward and backward in a circular motion for 30 seconds each.
4. Neck Stretches
   • Gently tilt your head from side to side, holding each stretch for 10 seconds.
5. Desk Push-ups
   • Place your hands on the edge of your desk and do push-ups while keeping your body straight.
   • Aim for 10-15 reps.
6. Wrist and Finger Stretches
   • Stretch your fingers wide and rotate your wrists to prevent strain from typing.
7. Seated Twists
   • Sit tall, place one hand on the opposite knee, and gently twist your torso.
   • Hold for 10 seconds, then switch sides.

Tips to Stay Active at Work

• Set a timer to move every 30–60 minutes.
• Take the stairs instead of the elevator.
• Walk around during calls or breaks.
• Stay hydrated—it’s a great excuse to get up often.