How to Get Exercise At Your Desk

What do you do if you’re a hard-working professional that spends all day at your desk? You barely get an hour or so for lunch break before you’re back at work, and your long hours and busy home life prevents you from getting in a solid workout. How do you stay or get fit? Simple: desk exercises! There are a few exercises you can do without having to leave your workspace, and they’ll keep you flexible, strong, and fit. Here is how to get exercise at your desk:

Walk During Work

If you’re talking on the phone, reviewing documents, or talking with a co-worker or employee, get up and walk around. You’ll burn calories while you move, and you’ll rev up your metabolism. Even better, get a Walkstation (a work desk with a treadmill). That way, you’ll be moving all day long!

One-Minute Jog

Need to take a break from work? Stand up, move to the center of your office or cubicle, and jog in place for 1 minute. It will help to stretch your limbs and get your heart moving, and will prevent a slow metabolism.

Take the Stairs

On your way to a meeting, lunch, or back to the office? Don’t ride the elevator, but climb the stairs to work. By the time you reach your desk, you’ll be glad to sit and take a break.

Tap Your Toes

Did you know that you can burn a few hundred calories in a couple of hours by tapping your toes as you work? As long as it doesn’t bother anyone, keep your toes tapping for as long as possible. Not only will it work your shins and calves, but it will get your body burning calories.

Squat, Don’t Sit

This is a great exercise for your lower body and core. Stand up, spread your feet about shoulder width apart, and squat toward your chair. Stop when your butt is hovering just above the seat, and hold it there for as long as you can. This static squat will have your legs trembling in no time!

Squeeze Your Butt

The more you sit, the weaker your glutes (butt muscles) become. In order to counteract this problem, keep your butt toned by contracting the glute muscles.  Once an hour on the hour, spend a minute squeezing and releasing your glutes. This will give you a great workout to tone your butt.


This exercise works the “pushing” muscles of your upper body: your triceps, shoulders, and chest. Place your hands together in the “prayer” or “Namaste” position, and press them together as hard as you can. Hold for 15 to 20 seconds, rest for 10 seconds, then repeat. Do this three or four times for a great upper body workout.

Seated Leg Raises

You can do this simple workout without standing up from your desk, and it’s a great way to engage your hip and upper leg muscles. Straighten one leg at a time, and hold the position for 15 to 20 seconds. Repeat with each leg for 15 repetitions per side.


This is a good workout for your shoulders, and it can help to release the tension in your neck muscles. Grab two mildly heavy objects and, with your arms hanging down by your side, shrug your shoulder blades to your ears. Repeat for 15 to 20 repetitions.

Chair Swivel

This is a great exercise to hit your core muscles! Sit in your swivel chair, lift your feet off the floor, and use your core muscles to swivel your chair from left to right, then right to left. It’s a whole lot of fun at a great workout.

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