Exercises You Can Do While Sitting At Your Desk All Day

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Feeling blah at work from being at your desk for long periods at a time? This post on exercises you can do while sitting at your desk all day can help you break out of this funk!

Sitting at your desk for long hours w/out breaks can sneak up on your health. I was a bit surprised when I found out how much it affects everything from heart health to backaches.

Good news is that getting in some exercise during the day can help turn that all around. Even just a few simple movements can break up the monotony and boost your energy. It’s a solution for the slump that hits when you’re just staring at a screen for too long.

You might be wondering: do these mini exercises even make a difference? Absolutely. Regular movement helps clear your head and keeps you more alert. Better for you than having your third or fourth cup of coffee.

Here’s another perk. Those mid-day exercises can be mood boosters. They just kind of perk you up and chase away stress you could be having before that big meeting.

These exercises can genuinely uplift your work performance. You’ll find yourself more focused and productive, and honestly, who doesn’t want to feel like their best at all times?

Top Desk Exercises to Keep You Active

Spending all day at a desk doesn’t mean you should be stuck like a statue. There are some fantastic, quick exercises to keep you focused and your energy high. Take five minutes every hour for these exercises- set a timer as a reminder.

Using Your Body Weight

Let’s start with chair squats. These are super easy and can be done when you’re just sitting there. Stand up from your chair, sit back down slowly, then repeat. Sounds simple, but it’s a great way to get your legs moving and blood flowing. If you need help with keeping your balance, hold both arms out straight in front of you to counter balance.

Arm and shoulder stretches are another way to get movement. Sitting too long can make your shoulders all tight and creaky. You can stretch your arms above your head and move them up and down in unison or do arm circles.

Leg lifts: These are great for engaging your core. While sitting in your chair, just lift one leg at a time while sitting, holding for a few seconds before switching to the other. It’s like crunches without even leaving your chair.

Desk Pushups: Start with standing a few feet away from your desk facing it. Put your hands on the edge of the desk shoulder width apart. Your arms should be straight- but not locked. Your feet should be positioned behind you, with your body at a slight angle to the desk. Now, bend your elbows and lower your chest towards the desk (keep your elbows close to your sides). Then lower your body until your chest is above the desk, and make sure to maintain a straight body alignment.

Wall Sits: A wall sit is a great isometric exercise that strengthens your legs and core. And, It’s easy to do. First, stand with your back against a wall. Then step your feet about 2 feet away from the wall, and have your feet hip-width apart. Then lower your body until your legs are at 90 degree angle. Hold for 30 seconds – 1 minute. Keep your back flat against the wall and make sure your knees are right above your ankles and not past your toes. If you’re just starting out with this exercise, aim for 20-30 seconds initially. When you are finished, stand up slowly. Push through your heels and slide back up to a standing position.

Exercise Equipment

Under desk elliptical: This is a mini elliptical that fits right under your desk! These are great for keeping you moving while you’re working.

Walking Pad: If you work from a standing desk and have the room in your office, the walking pad could be a great solution. If it’s challenging for you to walk and work at the same time, you can still use this on your break or while on a phone call.

3 in 1 Exercise Bike: Okay, it’s simply amazing what people invent! I had to include this exercise bike in my recommendations. This is a stationary bike that has a built in desk along with monitoring system for calories burned, heart rate, etc. This bike has has 4.6 out of 5 stars on Amazon.

Okay, so doing these exercises for 5-10 minutes at a time won’t have you breaking a sweat but can make a big difference in how you feel by the end of the day. Just taking a minute for these can break up those long desk hours with something positive.

Creating a Daily Exercise Routine at Your Desk

Building a habit of desk exercises can seem tricky at first, but it’s all about the little reminders. Set a recurring alarm on your phone or a sticky note somewhere you can’t miss as a helpful nudge.

Start small and simple. Pick a couple of exercises that you enjoy and won’t mind repeating. Consistency is key. Once you get the hang of it, you can add more to your routine.

Technology can be your best friend here. Plenty of apps can provide exercise tips or remind you to take a movement break. They’re like a gym buddy in your pocket.

Goal-setting can also be helpful when implementing desk exercises. Decide how many times a day you want to exercise and track your progress. When you hit your goals, it’s a great feeling and keeps you motivated to keep going.

Getting your colleagues involved can double the fun. A little friendly competition on who can do more stretches or squats can make the whole process lively and engaging.