Between errands, household chores, social obligations, and your full-time job, it can be tough (and exhausting) to prioritize health and fitness.
But it’s critical that you get up, get moving, and reduce sitting time during your workday because stagnation can impact your health in a number of ways, including:
- Increased blood pressure
- Higher levels of anxiety
- Increased risk of health problems including diabetes and heart disease
But even a small amount of physical exertion throughout your day can help reduce these risks. Even taking five-minute breaks every hour can make a big difference.
So, incorporate some of these desk exercises into your workday and see how much better you feel.
1. Tricep Dips
First thing’s first: make sure you have a stable chair to put weight on (steer clear of wheeled chairs for this one). Sitting on the edge of the seat and gripping the surface next to your hips with your legs extended, feet hip-width apart and heels flat on the floor, press into your palms as you lower yourself until your elbows are bent between 45 and 90 degrees. Try to control coming back up with just your arms, not your legs. Repeat 20 times.
Targets: Arms and core
2. Arm Pulses
Stand with your feet shoulder-width apart with your arms extended on either side and parallel to the ground. Facing palms up, quickly pulse your arms up and down, controlling the movement so you’re not moving more than a few inches. Repeat at least 50 times then switch to palms facing down for a total of 100 reps. Repeat if you can for a bicep-burning 200 reps!
Targets: Shoulders, triceps, and biceps
3. Arm Circles
Here’s an easy one to get your blood pumping! Stand with your feet shoulder-width apart with your arms extended on either side and parallel to the ground. Circle your arms forward with small, controlled motions. Think about making circles the size of an apple, gradually making the motion bigger (think the size of a basketball!) until you feel a nice tricep stretch. Repeat 20 times, switch directions, and repeat 20 more times.
Targets: Shoulders, triceps, and biceps
4. Desk Push-ups
Ensure you have a surface sturdy enough to put weight on before beginning this exercise. Stand away from your desk and lean on the edge, lining your wrists up with your shoulders. Your body will be at an angle. Lower into a push-up, with your chest towards the desk, keeping your elbows tucked close to your torso. Repeat 30 times.
Targets: Chest, triceps, shoulders, back
5. Wall Push-ups:
This one’s a modification of the desk push-up for beginners! Standing a few steps back from a wall, place your hands flat against it and wider than shoulder-width. Lower yourself with your chest towards the wall, keeping your core tight to maintain form. Push yourself back up until your arms are straight. Repeat 20 times.
Targets: Chest, triceps, shoulders, back
6. Chair Squats
This beginner-friendly exercise is great for strengthening the lower body. Grab a stationary chair (no wheels) and stand in front of it, shoulder-width apart with toes pointing straight ahead. Keeping your spine neutral and head and chest raised, engage your core as you bend your knees as if to sit. Gently tap the chair with your behind and rise back up, squeezing glutes and hamstrings to activate those muscles. Don’t be afraid to lift your arms out front for some stability. Repeat 30 times.
Targets: Quads, hamstrings, and glutes
7. Standing Kick Back Pulses
Stand straight with your feet hip-width apart, holding onto a desk or stationary chair for support. Raise one leg behind you, flexing your foot and squeezing your glutes to activate the muscle. Kick 20 times before switching legs.
Targets: Quads, hamstrings, and glutes
8. Pretend Jump Rope
This isn’t your childhood double dutch (although we’ll be impressed if you can still pull that off). Hop on both feet or alternate to distribute the weight as if you’re skipping rope. Up the intensity by moving arms in circular motions to mime the motion of a rope.
Targets: Heart rate
9. Shadow Boxing
With your fists raised to your face in a boxing position, punch forward as if targeting a punching bag (or a nagging deadline). Switch between your right and left arms, swiveling your hips for stability. Throw 50 (shadow!) punches before pausing and punching 50 more.
Targets: Heart rate, arms
10. Water Bottle Arm Curls
Keeping a couple of extra water bottles at your desk won’t just come in handy for hydration.hey’ll also work as light weights in a pinch. Holding a full water bottle in each hand, stand with your feet shoulder-width apart with palms facing the sides of your body. Keeping elbows close to your sides, curl water bottles up towards your shoulders, squeezing your biceps to activate the muscles. Slowly control lowering the bottles to starting position and repeat 30 times.
Targets: Biceps and forearms
11. Calf Raises
The simplest exercises are sometimes among the most effective. This is a discreet move that will stretch out your calf muscles and help promote circulation. Plant your feet firmly on the ground before tiptoeing, raising your heels up as high as they can go. Squeeze at the top to target the calf muscles, then control as you lower heels back down. Repeat 50 times.
Targets: Calves
12. Wall Sits
Also known as the “wall squat” or “devil’s chair,” prepare for this one to burn! The key is to ensure you’re forming 90-degree angles at your hips and knees while keeping your back flush against the wall and heels flat on the ground. Standing with your back against the wall and feet shoulder-width apart and about 2 feet away from the wall, engage your core and slowly slide your back down, as if to sit, until your thighs are parallel to the ground. Hold the position for 20 to 60 seconds and repeat 3 times.
Targets: Quadriceps, glutes, calves
13. Lunges
Start from a standing position. Step one foot forward, lowering your hips until your knees form a 90-degree angle. Your back knee should remain parallel to the ground, and your front knee shouldn’t go past your toes. Hold the lunge for a count before stepping back to starting position and switching legs. Repeat until you’ve totalled 10 to 20 reps per leg.
Targets: Quadriceps, hamstrings, glutes, calves
14. Side Lunges
Start from a standing position with feet shoulder-width apart. Take a big step to the side, squatting until your thigh is almost parallel to the ground. Hold the lunge for a count before stepping back to starting position and switching legs. Repeat until you’ve totalled 10 to 20 reps per leg.
Targets: Quadriceps, hamstrings, adductor
15. Single Leg Deadlifts
Start from a standing position on one leg, hands at your sides. Fold forward at your hips, reaching towards the floor, with your back leg lifted towards the sky. Stop when your back (keep it straight!) is parallel to the ground. Return to starting position and repeat until you’ve totalled 10 reps per leg.
Targets: Glutes, hamstrings
16. Back Extensions
This simple stretch will give your back some relief after a few hours at your desk. Holding onto the back of your chair, raise one arm towards the ceiling while lifting and stretching the opposite leg behind you. Hold the pose for 30 seconds before switching to the other side. Repeat 20 times.
Targets: Back, glutes
17. Seated Bicycle Crunches
Bicycle crunches are some of the most effective core activators out there, and this seated modification takes the strain away from your back. Starting from a seated position with your feet flat on the floor, position your hands behind your head and tilt one elbow across the body towards the opposite knee, lifting your knee to meet the elbow. Repeat the same elbow/knee combination 15 times, then switch to the other side.
Targets: Core, hips, obliques
18. Desk Plank
Ensure you have a surface sturdy enough to put weight on before beginning this exercise! Lower your forearms and put your hands together, as if in plank position, on your desk, and step your feet back until your body makes a straight line. Your body should be at an angle. Hold this position, ensuring to activate your core, for at least 30 seconds. Repeat 3 times.
Targets: Shoulders, core
19. Chair or Desk Side Plank
Similar to the aforementioned desk plank, made a little more challenging by putting weight on one side at a time. Place one forearm against the edge of a sturdy desk or chair, stepping your feet away parallel to the desk/chair until your body makes a straight line. Your body should be at an angle. Raise your free arm towards the ceiling and hold this position for at least 30 seconds. Repeat on the other side.
Targets: Shoulders, core
20. Oblique Twists
Put your swivel chair to work with this simple oblique activation! Sitting upright, lift your feet above the floor until you feel your core engaged. Holding on your desk for stability, use your core strength to swivel the chair from side to side. Repeat 15 times on each side.
Targets: Obliques
21. Seated Leg Raises
Talk about time efficiency–this move is discreet enough to do while on a conference call! Sitting upright in your chair with feet flat on the ground, straighten one leg until it’s parallel to the floor and hold the position for 10 seconds. Switch to the other leg. Repeat until you’ve totalled 15 reps on each leg. Not enough of a burn? Up the ante by adding an ankle weight–a lunchbox with a loop handle should do the trick!
Targets: Quadriceps, hamstrings, glutes
22. Glute Squeezes
Here’s another easy move that’ll go undetected in meetings or on calls! Sitting upright in your chair (watch for proper posture, aligning your ears to shoulders), contract your glutes as hard as you can. Squeeze for 10 to 30 seconds, then release. Repeat 10 times.
Targets: Glutes
23. Ab Squeeze
This move is all about proper form and can be done while seated, standing, or even walking. Take a deep breath, tightening your abdomen muscles as you inhale. Slowly activate them by tightening as you exhale (visualize bringing your belly button to meet your spine). Keep your abs flexed for 5-10 seconds and then release. Repeat 10 – 15 times. Remember to breathe!
Targets: Abs
24. Hip Adduction
This seated exercise is great for toning the inner thighs. Sit upright in your chair with knees bent at a 90-degree angle and feet planted firmly on the ground. Ensure your knees are about hip-width apart. Place your palms on the inside of your thighs. As you squeeze your thighs to meet, use your palms to press against them to create resistance. Ensure your core is engaged. Repeat 20 times.
Targets: Hips, inner thighs
25. Hip Abduction
The direct opposite of a hip adduction, this move tones the outer thighs. Sit upright in your chair with knees together and feet planted firmly on the ground. With palms face down on the outer thighs, create resistance as you try to press thighs away from each other, about hip-width apart. Repeat 20 times.
Targets: Hips, outer thighs
26. High Knees
Have a break between meetings? Work up a bit of a sweat with some compact cardio. Run in place, focusing on bringing your knees as close to the chest as possible. You can use your hands as a guide, tapping palms to knees as you lift them, to ensure you’re keeping them high. Move for 30 seconds before pausing and repeating 2 more times.
Targets: Heart rate
27. Tricep Stretch
This move will release tension in your back and help you breathe a little easier. Raise one arm and bend it behind your back, reaching your hand to the opposite shoulder. Use your free hand to pull the elbow towards your head and feel a deep stretch! Hold position for a few deep breaths, then repeat on the other side. Repeat until you’ve done 15 per side.
Targets: Triceps
28. Neck Rolls
Neck rolls are a great way to warm up your muscles before attempting any other moves. Relaxing any stiffness in the neck, lean forward and slowly roll your head clockwise towards one side for 10 seconds. Repeat on the other side, this time going counter-clockwise. Switch off until you’ve completed 3 rounds per direction.
Targets: Neck
29. Shoulder Stretch
Lace your fingers together and raise your arms above your head, palms pressed towards the sky. Push your arms up to deepen the stretch. Hold for a few deep breaths.
Targets: Shoulders
30. Shoulder Rolls
Take a deep breath and lift your shoulders towards your ears. Roll your shoulders back, squeezing shoulder blades together. Exhale and drop your shoulders back to starting position. Repeat 5 times, and then change directions by rolling your shoulders forward. Repeat until you’ve done 15 rolls in each direction.
Targets: Shoulders
31. Chest Stretch
Lace fingers together behind your lower back, palms pressed towards the ground. Drop your shoulders, giving your chest a nice stretch. Raise your chin to deepen it. Hold for a few seconds, taking the opportunity to take a few deep breaths, before resetting and doing it again.
Targets: Chest
32. Upper Back Stretch
Hold your arms straight out in front of you, parallel to the ground, with palms facing down. Drop your head between your upper arms and round your upper back to deepen the stretch. Hold for a few deep breaths before resetting and repeating.
Targets: Upper back
33. Hamstring Stretch
Starting from a seated position, extend one leg outwards and reach towards your toes with your hand from the same side. Hold for a few deep breaths before repeating on the other side.
Targets: Hamstrings
34. Bent Knee Stretch
Lift your knee towards your chest, hugging it close and feeling a nice stretch in your knees and thighs. Hold for a few deep breaths then switch legs. This can be done either seated or standing.
Targets: Knees, hamstrings, quads
35. Wrist Stretch
Of the 8 hours spent at your desk, we can bet a good portion of that time is spent typing at a computer. Give your hands some much-needed relief with this simple stretch. Standing, place both hands on your desk, palms pressed to the surface, wrists facing away from your body. Lean forward to intensify the stretch. Hold until you feel the tension release.
Targets: Wrists
36. Eagle Arms
Start from a seated position. Extend your arms forward at shoulder height. Cross one arm over the other and bend your elbows to a 90-degree angle. Twist your palms inwards to face each other. As you hold the pose for a few seconds, turn your head from side to side. Repeat on the other side and switch back and forth until you feel the tension release.
Targets: Shoulders, upper back
While your day-to-day is loaded with priorities, don’t forget to make time for yourself on your to-do list. Feeling healthy, rested, and recharged is essential to showing up for work and in your personal life. So, take a few moments out of your day to move–no fancy gym or equipment needed.
Need some motivation to get moving? Gamify it! Using a number randomizer like this simple one from Google, draw 6 to 8 numbers throughout the day, and do the corresponding exercise.
If you’d like to learn about how a flexible office space can also make your workday more productive and enjoyable, get in touch today to learn about Launch Workplaces.
