Ever feel like your workday is a cycle of sitting, typing, and waiting? For many, office work has replaced the physically demanding jobs of yesteryear with hours of inactivity. Unfortunately, the health risks of prolonged sitting extend beyond the gym, making that daily 30-minute workout less effective at combating the harmful effects of a sedentary lifestyle.
The good news? You can keep your body moving and your blood flowing with “deskercises”—short, simple movements and stretches designed to be performed right at your workstation. From sneaky stretches to effective cardio bursts, these exercises can be easily incorporated into your daily routine to improve fitness, boost energy, and even reduce stress.
Cardio Moves for the Desk-Bound
- The Twinkle Toe Tap
Channel your inner dancer! Tap your toes quickly under your desk for a cardio boost, or step it up by tapping on the edge of a small object, alternating feet like a soccer drill. - Stair Master
Ditch the elevator and use the stairs! Speed up your pace for an extra calorie burn, and try taking two steps at a time every other flight for a leg-burning boost. - Slog to Jog
Take a minute break from screen time to jog in place next to your desk. Lift your knees and pump your arms for maximum effect. Repeat throughout the day for a burst of energy! - Celebratory Split Squat Jumps
Celebrate every small win (or even just making it to Friday). Step one leg back, lunge, and then explode upward, switching feet mid-air. Repeat 10-12 times on each leg for a leg-toning thrill. - The Cubicle Wanderer
Walk more, sit less. Take strolls around the office, chat with colleagues in person, and skip the phone calls when you can. Movement not only boosts your step count but improves workplace connections. - Mover and Shaker
Let loose and shake it out—just make sure no one’s watching! This quick burst of seated dancing can ease tension and leave you smiling.
Strengthen and Tone Your Legs and Glutes
- Wall (Street) Sit
Lean against a wall, slide down until your thighs are parallel to the floor, and hold. It’s a great leg-burner—and you can read emails while you’re at it. - The Last Man Standing
Switch to standing meetings or stand while working. Research shows standing reduces risks associated with long sitting periods and burns more calories. - Patient Printer Calf Raises
Waiting for a print job? Raise onto your tiptoes, hold, and slowly lower. For an added challenge, alternate lifting one leg. - Silent Seat Squeeze
Squeeze your glutes for 5-10 seconds while seated. No one will notice, but you’ll feel the burn! - Seated Leg Raisers
Raise and hold one or both legs straight out for five seconds, then lower without touching the floor. Add weight using a bag or loop a strap over your ankles for added resistance. - Desk Squat
Stand up, squat down as if you’re sitting back into your chair, then stand again. Repeat for an extra push during those afternoon slumps. - Lunch Break Hammy
Kick one leg back while standing, hold, then lower. A discreet hamstring strengthener. - Grim Reamer Thigh Squeeze
Squeeze a stack of paper or a folder between your knees, holding for 30-60 seconds to engage your inner thighs.
Strengthen Shoulders and Arms
- Cubicle Dip
Using a sturdy desk, perform triceps dips to tone arms. - Stapler Curl
Turn that stapler into a makeshift dumbbell and curl it. - Namaste Press
Press your palms together in front of your chest and push. Feel that arm activation! - Secret Handshake
Clasp hands as if shaking your own hand and pull against each other for biceps engagement. - Fist Pump Celebration
Punch the air with alternating arms for a quick cardio and arm workout. - Shadow Boxing
Stand and throw punches to relieve stress while engaging multiple muscle groups. - Flapper Wings
Pulse your arms back while standing to engage your triceps and shoulders. - Casual Wall Lean
Lean against a wall, pressing and releasing your forearm to engage your triceps. - Lumberjack Swings
Swing clasped hands diagonally across your body to engage arms, core, and shoulders. - Office Genie
Cross legs in your chair, place hands on armrests, and push your body up. Feel like a magician!
Core and Neck Exercises
- Pencil Pinch Shoulder Rolls
Pinch shoulders together to “hold a pencil” and strengthen your back. - Shoulder Shrugs
Raise your shoulders to your ears, hold, and release to relax tension. - Pinstripe Push-Up
Perform standing wall push-ups to strengthen your chest and arms. - Nape Shaper Neck Exercise
Press your head into your palms to engage neck muscles. - Desk Chair Swivel
Use your swivel chair for oblique twists. - Weee! Wheel Roll
Pull yourself toward your desk using a wheelie chair while engaging your core. - Posture Perfecter
Maintain a 90-degree angle between hips, arms, and feet to keep posture perfect. - Fab Abs Squeeze
Contract abs while exhaling, holding for 10 seconds. - Crunch Time Crunch
Perform seated isometric crunches by pressing elbows into thighs.
Part of Our Pathway to Health Series
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