Skip Nav
Healthy Recipes
If You Want to Lose Weight and Still Drink, Read This
Beginner Fitness Tips
A Trainer Gets Brutally Honest About Why You Aren't Seeing Results
Arm Exercises
Get Strong and Toned Arms With This Fun Push-Up Variation

Exercises to Do at Your Desk

Raise your hand if raising your hand is the most action your arm will see all day. In order to bring you guys all these great posts, I end up sitting at my desk a good majority of the day (aside from my occasional gym sessions at lunch). Since I love my job, I needed to find a way to move a little more during the day so I am loving these tips:

  • Exercise One - Side Stretches: To help whittle your waist and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. With your arms raised over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Please use caution if your chair is unstable or if it is on wheels. You can do this a few times on each side at several times through out the day.
  • Exercise Two - Arm Raises: In order to help protect against carpal tunnel syndrome, poor circulation, and weight gain, you should do arm raises several times a day. There are different methods of doing these simple exercises: raising your arms straight over your head, raising them to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism revving.
  • Exercise Three - Butt Squeezes: The easiest exercise that you can do at your desk is butt squeezes. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent "office chair spread" of your hindquarters.

There are a few more, so

  • Exercise Four - Leg Lifts: Of course, these are not the type of leg lifts that have you lying down on the floor and swinging your legs around. At your desk, you can easily straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.
  • Exercise Five - Stress Relievers: Many of the exercises already described here will really help to relieve the stress of your desk job. However, there are some other great stress relief exercises you can do at your desk.

    Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress. Lifting your arms in front of you and bending your hands up and down at the wrist will help to relieve the stress of typing and help prevent carpal tunnel syndrome.

    As you spend year after year hunched over your desk for eight hours every day, you may find your muscles atrophying, and your hips and waist spreading. Not only can you help prevent that weight gain and loss of tone, but you can alleviate stress with these five quick exercises. Exercising at your desk only takes a few minutes, and will do your body and mind a world of good.


mlmoreno47 mlmoreno47 10 years
tons more of these! I print all of these office workouts and have a file in my bottom drawer...I'm the last cubicle in the very back and nobody is next to me (my scanner is too loud lol) so I can do all of these and not get the weird looks! I love it!
flowerpotpot flowerpotpot 10 years
Cute megafie. hehe :) More of these please!
megafie megafie 10 years
I have 1 lb weights to lift while I talk on the phone. I get made fun of, but it helps
lintacious lintacious 10 years
if i start to feel the afternoon slump, i just walk down to the lobby then back up to the 7th floor. that usually gets my blood flowing.
EcannDallas EcannDallas 10 years
also, instead of just sending interoffice email ill actually get up and go talk to the person. it makes me look friendly and i get a lot of walking in throughout the day!
mwmsjuly19 mwmsjuly19 10 years
Good thing I have a door.
glam-sugar glam-sugar 10 years
I already did a couple of these but I learned a few new ones!
Pink_Lipstick Pink_Lipstick 10 years
I used to have an office job and I gained several pounds during the time I was there. It's definitely a great idea to do little things while you're stuck sitting the day away.
CamillaCat CamillaCat 10 years
I LOVE easy, and I've already tried them!
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds