10 Simple Exercises to Do at Your Desk

Spending long hours at a desk can take a toll on your body, leading to stiffness, fatigue, and even long-term health issues. The good news? You don’t need a gym or even much space to stay active during your workday. These 10 simple exercises can be done right at your desk to help boost circulation, relieve tension, and improve your overall well-being.

1. Seated Leg Lifts

Strengthen your lower body and engage your core with this discreet exercise.

How to Do It:

• Sit upright in your chair with both feet flat on the floor.
• Straighten one leg until it’s parallel to the floor. Hold for 5 seconds, then lower it slowly.
• Repeat 10-12 times per leg.

Benefits: Improves leg strength and circulation, especially during long periods of sitting.

2. Desk Push-Ups

Engage your upper body with this modified push-up variation.

How to Do It:

• Place your hands shoulder-width apart on the edge of your desk.
• Step back until your body is at a slight incline.
• Lower your chest toward the desk, then push back up.
• Do 8-12 repetitions.

Benefits: Strengthens your chest, shoulders, and arms without leaving your workstation.

3. Chair Twists

Loosen your back and spine with this gentle twist.

How to Do It:

• Sit upright in your chair and place your left hand on the armrest or back of the chair.
• Twist your torso to the left while keeping your hips square.
• Hold for 10 seconds, then switch sides.

Benefits: Eases tension in your back and improves spinal mobility.

4. Seated Marches

Get your blood flowing with this simple cardio-inspired move.

How to Do It:

• Sit on the edge of your chair with your feet flat on the floor.
• Lift one knee toward your chest, then lower it as you lift the other knee, mimicking a marching motion.
• Continue for 30 seconds to 1 minute.

Benefits: Boosts circulation and keeps your legs active during a sedentary day.

5. Wrist and Forearm Stretches

Combat the strain caused by typing and using a mouse.

How to Do It:

• Extend one arm straight in front of you with your palm facing upward.
• Use your other hand to gently pull your fingers back toward your body. Hold for 10-15 seconds.
• Repeat with the opposite hand.

Benefits: Reduces wrist and forearm tension, preventing repetitive strain injuries.

6. Neck Rolls

Release tension in your neck with this quick and effective exercise.

How to Do It:

• Sit or stand with your shoulders relaxed.
• Slowly roll your head in a circular motion, first clockwise, then counterclockwise.
• Repeat 5 times in each direction.

Benefits: Alleviates neck stiffness and promotes relaxation.

7. Desk Plank

Challenge your core with this subtle but effective move.

How to Do It:

• Place your forearms on your desk and step back into a plank position.
• Keep your body in a straight line from head to heels. Hold for 20-30 seconds.
• Rest and repeat 2-3 times.

Benefits: Strengthens your core and improves posture.

8. Shoulder Shrugs

Relieve upper-body tension with this quick exercise.

How to Do It:

• Sit upright and lift your shoulders toward your ears as high as possible.
• Hold for 2-3 seconds, then relax them back down.
• Repeat 10-15 times.

Benefits: Eases shoulder tension and reduces stiffness.

9. Calf Raises

Work your lower legs and improve circulation with this simple move.

How to Do It:

• Stand behind your chair for support or hold onto your desk.
• Lift your heels off the ground until you’re standing on your toes.
• Lower your heels slowly back to the floor. Repeat 12-15 times.

Benefits: Strengthens your calves and improves blood flow.

10. Eye Exercises

Don’t forget about your eyes, which can strain after hours of screen time.

How to Do It:

• Practice the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• Gently roll your eyes in a circular motion a few times in each direction.

Benefits: Reduces eye strain and keeps your vision healthy.

Conclusion

Incorporating these simple exercises into your workday can help combat the negative effects of prolonged sitting and boost your overall health. Whether you’re stretching your wrists, working your core, or improving circulation, these desk-friendly moves are easy to do and require minimal effort. Try them out, and you’ll feel more energized and focused throughout your day!