Between work, errands, and social obligations, it can be tough to prioritize health and fitness. Luckily there are many effective exercises to do at your desk during the workday that can support your strength, flexibility, and overall well-being.
Professionals who work primarily at a computer particularly need to get up and move through the day. A sedentary lifestyle and prolonged sitting 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. So, incorporate some of these exercises to do at your desk and see how much better you feel!
Upper Body Exercises To Do at Your Desk
1. 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.
Targets: Chest, triceps, shoulders, back
Reps: Repeat 20 times or as many as you’re able.
2. Wall Push-ups
This is an easier modification to desk push-ups. 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.
Targets: Chest, triceps, shoulders, back
Reps: Repeat 20 times or as many as you’re able.
3. Shoulder Blade Squeezes
The next series of exercises to do at your desk involved stretching out your shoulders, which can be tense from working at a computer. Sit or stand up tall with your arms by your sides, keeping your shoulders relaxed. Squeeze your shoulder blades together, imagining them touching each other. Hold for six seconds and then relax.
Targets: Shoulders, back
Reps: Repeat 8-12 times
4. Shoulder Rolls
Take a deep breath and lift your shoulders towards your ears. Roll your shoulders back, squeezing your shoulder blades together. Exhale and drop your shoulders back to the starting position. Repeat 5 times, and then change directions by rolling your shoulders forward.
Targets: Shoulders
Reps: Repeat until you’ve done 15 rolls in each direction.
5. Shoulder Shrugs
Similar to shoulder rolls, start by taking a deep breath and lifting your shoulders towards your ears. Instead of rolling them in circles, simply move them slowly up and down.
Targets: Shoulders
Reps: Aim for 15-20 shrugs
6. 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
Reps: Simply hold for at least 30 seconds, or as long as feels good
7. Arm Circles
Stand with your feet shoulder-width apart with your arms extended on either side, 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 (i.e., the size of a basketball) until you feel a nice tricep stretch.
Targets: Shoulders, triceps, and biceps
Reps: Repeat 20 times, switch directions, and repeat 20 more times
8. Arm Pulses
Stand in the same way you do for arm circles: feet shoulder-width apart and arms extended, parallel to the floor. With your arms facing up, quickly pulse your arms up and down, controlling the movement so you’re not moving more than a few inches.
Targets: Shoulders, triceps, and biceps
Reps: Repeat at least 50 times then switch to palms facing down for a total of 100 reps
9. Tricep Dips
First, find a stable chair to put weight on — office chairs with wheels won’t work. Then, sit on the edge of the seat and grip 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.
Targets: Arms and core
Reps: Repeat 20 times. Note that a lower chair or surface will be easier and a higher one will be more difficult.
10. Bicep Curls
This is typically done with free weights, but it’s one of the exercises to do at your desk where you can just use a common object — full water bottles. Stand straight with a bottle in each hand and your arms down at your side. Twist your forearm, bend your elbow, and raise the bottle until it’s vertical and your palm faces your shoulder.
Targets: Biceps
Reps: Aim for 8-12 reps for each arm
11. Shadow Boxing
With your fists raised to your face in a boxing position, punch forward as if targeting a punching bag. Switch between your right and left arms, swiveling your hips for stability.
Targets: Cardiovascular endurance (heart rate), arms
Reps: Throw 50 punches before pausing and punching 50 more.
12. Neck Rolls
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 three rounds per direction.
Targets: Neck
Reps: Do three full rounds per direction
13. Tricep Stretch
The next few exercises to do at your desk are all about stretching. This first 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!
Targets: Triceps
Reps: Hold the position for a few deep breaths, then repeat on the other side. Repeat until you’ve done 15 per side.
24. 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
Reps: Hold for at least 30 seconds, or as long as feels comfortable
15. 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
Reps: Hold for at least 30 seconds, or as long as feels comfortable
16. Wrist 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.
Targets: Wrists
Reps: Hold for at least 30 seconds, or as long as feels comfortable
17. 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.
Targets: Shoulders, upper back
Reps: Hold for at least 30 seconds on each side, or as long as feels comfortable
Core Exercises To Do At Your Desk
18. Seated Leg Raises
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.
Targets: Quadriceps, hamstrings, glutes
Reps: Aim for 15 reps on each side. You can up the ante by adding an ankle weight—or a lunchbox with a loop handle!
19. Seated 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.
Targets: Obliques
Reps: Repeat 15 times on each side.
20. Seated Bicycle Crunches
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.
Targets: Core, hips, obliques
Reps: Repeat the same elbow/knee combination 15 times, then switch to the other side.
21. Seated Leg Extensions
When seated, point your toe and extend one leg out straight. Hold it for 5-10 seconds as you feel a stretch in your calves and hamstrings.
Targets: Calves, hamstrings
Reps: Hold for at least 10 seconds before switching sides.
22. Ab Squeeze
This move 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 them as you exhale (visualize bringing your belly button to meet your spine).
Targets: Abs
Reps: Keep your abs flexed for 5-10 seconds and then release. Repeat 10 – 15 times.
23. High Knees
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.
Targets: Cardiovascular (heart rate), legs
Reps: Move for 30 seconds before pausing and repeating two more times.
24. 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 from the floor to the desk.
Targets: Shoulders, core
Reps: Hold for at least 30 seconds and repeat three times.
25. Desk Side Plank
This is the same as the desk plank, but you will balance on only one forearm, turning your body to the side, so your chest is facing the wall. This is one of the most difficult exercises to do at your desk, so don’t get discouraged if you find it challenging.
Targets: Shoulders, core
Reps: Hold for at least 30 seconds on each side.
Lower Body Exercises To Do At Your Desk
26. Chair Squats
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 your glutes and hamstrings to activate those muscles. You can lift your arms out in front of you for some stability.
Targets: Quads, hamstrings, and glutes
Reps: Aim for 30 reps
27. Calf Raises
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 your heels back down.
Targets: Calves
Reps: Aim for 30-50 reps
28. 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.
Targets: Glutes
Reps: Repeat 10 times
29. Pacing
Get some steps in while talking on the phone or thinking about a problem. Simply pace back and forth in your office or common area (as long as it doesn’t disturb others). This is one of the simplest exercises to do at your desk… or, your office workspace!
Targets: Full body
Reps: Pace for at least 5-10 minutes… or as long as you want.
30. Standing Kickback 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.
Targets: Quads, hamstrings, and glutes
Reps: Kick 20 times before switching legs.
31. Pretend Jump Rope
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
Reps: Continue for at least 2-3 minutes, or as long as you can go
32. Wall Sits
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 two 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.
Targets: Quadriceps, glutes, calves
Reps: Hold the position for 20 to 60 seconds and repeat three times.
33. 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.
Targets: Quadriceps, hamstrings, glutes, calves
Reps: Aim for 10-20 reps per leg.
34. 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.
Targets: Quadriceps, hamstrings, adductor
Reps: Aim for 10-20 reps per leg
35. 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 the starting position and repeat.
Targets: Glutes, hamstrings
Reps: Aim for 10-20 reps per leg
36. 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.
Targets: Back, glutes
Reps: Repeat 20 times
37. Hip Adduction
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..
Targets: Hips, inner thighs
Reps: Repeat 20 times
38. 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 facing down on the outer thighs, create resistance as you try to press thighs away from each other, about hip-width apart.
Targets: Hips, outer thighs
Reps: Repeat 20 times
39. 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
Reps: Hold for at least 30 seconds on each side, or as long as it feels comfortable
40. 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
Reps: Hold for at least 30 seconds on each side, or as long as it feels comfortable
Creating a Routine of Exercises To Do At Your Desk
There are a few ways to develop a consistent routine. One way is to gamify the experience. Use a number randomizer like this simple one from Google, draw 6-8 numbers throughout the day, and do the corresponding exercise.
You can also be a little more structured in your approach by following this guide:
- Select eight exercises from the list: two upper body, two lower body, and two stretching exercises.
- Do each exercise for 10 reps.
- Repeat for three sets total.
Then, the next day, pick eight different exercises and repeat. This way, you’ll create a simple full-body routine throughout your work week.
All of these exercises to do at your desk can be done in your own private office or shared coworking space (as long as you’re mindful of your neighbors!).
While your day-to-day is loaded with priorities, don’t forget to make time for yourself. Try some of these exercises to do at your desk and see how much better you feel.
If you’d like to learn about how a flexible office space can also make your workday more productive and enjoyable, contact us today to learn about Launch Workplaces.
