10 Exercises You Can Do at Your Desk for Better Strength and Mobility

Did you know that short workplace workouts can increase productivity by 22% and creativity by 17% (1)?

Office work has become a hallmark of modern professional life, and with it comes long hours spent seated at desks, often in rigid, static positions.

While the demands of the typical 9 to 5 job may appear harmless on the surface, the toll they take on the body can be profound. Prolonged sitting is now frequently referred to as “the new smoking” due to its association with numerous health risks.

Desk exercises and regular postural changes present a simple yet impactful solution, improving physical health and mental clarity while bolstering workplace productivity.

Here’s a guide to a more active workday with 10 simple exercises you can do at your desk, no equipment required!

Are Desk Exercises Effective?

Desk exercises, which encompass stretches, mobility activities, and simple strength-building moves, offer an accessible way to integrate movement into a sedentary work routine.

Office workers often grapple with repetitive strain injuries (RSIs) and the infamous lower-back pain (LBP), issues that stem from static positions and limited movement (2). These ailments aren’t only uncomfortable, they also affect workplace productivity.

Regularly switching positions throughout the day is an essential counter to the hazards of prolonged sitting.

A systematic review from the International Journal of Workplace Health Management examined the impact physical activity programs have on employee wellness and productivity. They found that interventions incorporating physical activity had a significant positive effect on both health and work-related outcomes (3).

Despite these benefits, many organizations still don’t implement such programs, which highlights an area for potential growth and improvement in workplace health management.

Here’s how desk exercises make a difference:

For Physical Health

Engaging in desk exercises can alleviate muscle stiffness, improve circulation, and prevent atrophy or weakening of muscles. For example, stretches such as shoulder rolls or seated spinal twists release tension, while movements such as seated leg lifts can encourage blood flow and reduce the risk of deep vein thrombosis (DVT) (1).

For Mental Well-Being

Movement, even in microdoses, has been shown to have a significant effect on mental health. According to research from the University of Southern California, short bursts of physical activity can enhance mood and reduce stress (4). Incorporating these breaks into the workday can help employees feel more energized and focused.

For Productivity and Focus

Exercise can “reset” the brain, breaking the monotony of seated work and improving attention spans. Studies have also linked exercise to cognitive function, which shows that even brief bouts of physical activity can lead to improved memory and creativity (5).

BetterMe provides members with tailored plans that are based on their unique physical, psychological, and lifestyle needs and health goals. Start using BetterMe corporate wellness solutions to transform your team and business!

Does a 5-Minute Workout Work?

Yes, a 5-minute workout works, perhaps not as a standalone solution, but as a starting point or supplement to your daily routine. Think of it as a health investment that pays big dividends with consistency. Movement, no matter how brief, helps you reclaim time, lifts your mood, and protects your long-term health.

The BetterMe: Health Coaching app features a collection of 5-10 minute desk workouts that are designed to boost productivity, resilience to stress, and concentration at work.

These workouts are included in the BetterMe for Business program, which offers corporate wellness solutions to increase employee engagement and productivity. With the BetterMe app, you can easily incorporate desk exercises into your workday, making it easier to stay active and healthy at the office.

Read more: Corporate Wellness Programs: A Path to Healthier and Happier Employees

How Can I Exercise While Sitting at My Desk?

Step 1: Prepare Your Workspace

• Adjust your chair and desk height: Start by ensuring your chair and desk are set up to support good posture. Your feet should be flat on the floor, your knees at a 90-degree angle, and your back supported comfortably.
• Create enough space: Clear any clutter around you to give your arms and legs some freedom to move. A clean workspace allows for smooth, distraction-free movement.
• Wear comfortable clothing: While you may not be doing intense movement, choose attire that doesn’t restrict your range of motion.

Discover Exercises For Circulation In Legs, such as calf raises and ankle circles, to improve blood flow and reduce stiffness.

Step 2: Set Your Posture

Sit up straight, keeping your back aligned with the backrest of your chair. Avoid slouching or leaning forward. Relax your shoulders and ensure your neck isn’t craned forward while looking at your screen. Proper posture is the foundation for safe and effective movements.

Step 3: Focus on Fluid Movements

Avoid sharp or jerky actions – favor slow, controlled motions instead. Whether you’re flexing your arms or shifting in your seat, maintain a focus on smooth, deliberate movement to avoid strain.

The BetterMe: Health Coaching app, which you can access as part of the BetterMe for Business program, has a range of exercises to choose from with guided instructions and videos. For beginners who haven’t mastered the art of fluid movements, the app’s office-friendly workouts may be an excellent place to start.

Step 4: Gradually Increase Intensity

Start small when introducing movement. Over time, you can slowly increase how often or how long you incorporate activity. For example, after a few days, extend the movement sessions or hold the positions slightly longer. Consistency is more important than pushing yourself too hard at once.

Step 5: Listen to Your Body

Pay attention to how your body feels during and after movement. Discomfort or pain is a sign to stop or adjust what you’re doing. If you have a pre-existing condition or concerns, consult your doctor or physical therapist before you perform any type of desk exercise.

Step 6: Hydrate

Keep a water bottle at your desk and sip from it throughout the day. Staying hydrated supports your body’s ability to perform and recover from any physical activity (6).

Step 7: Plan for Regular Movement

Schedule micro-movement breaks: Set a timer or use an app to remind you to move every 30-60 minutes. These reminders will ensure you stay active and help you remain consistent throughout the day.

Step 8: Avoid Multitasking Excessively

While it’s tempting to check your emails during moments of movement, give your full attention to the activity. This enhances its effectiveness and reduces the risk of poor posture or form.

What Exercises Can I Do in the Office?

Exercises that engage the entire body are ideal for desk workouts. These exercises target multiple muscle groups and promote mobility throughout the body. For small teams, group workouts can also serve as an excellent practice before meetings. Virtual teams can benefit from using apps like the BetterMe for Business Zoom app to organize short group exercise sessions, making it easier to stay active and connected, regardless of location.

1. Seated Marches

Seated marches are perfect for improving circulation and engaging your core muscles. This exercise works your hip flexors, thighs, and abdominal muscles, helping combat lower-body stiffness that is caused by sitting for long periods.

Steps to Perform:

1. Sit upright with your feet flat on the floor.
2. Lift your right knee toward your chest as if marching in place.
3. Lower your foot back to the ground and repeat on the left side.
4. Continue alternating legs for 20 reps (10 per side).

2. Chair Twists

Chair twists target your obliques, spine, and lower back muscles, promoting spinal mobility and relieving tension. This helps improve posture and alleviate stress from a stiff back.

Steps to Perform:

1. Sit up straight and place your feet flat on the floor.
2. Place your right hand on the outside of your left knee.
3. Gently twist your upper body to the left, using the back of your chair for support.
4. Hold the stretch for 10 seconds, then return to the center.
5. Repeat the twist on your right side. Perform 3 repetitions per side.

3. Seated Leg Extensions

This exercise strengthens your quadriceps and enhances knee joint mobility. It’s an excellent way to maintain lower-body strength, especially if you’re seated for several hours.

Steps to Perform:

1. Sit upright and grip the sides of your chair for support.
2. Extend your left leg out in front of you until it’s straight.
3. Hold the position for 3-5 seconds, then slowly lower your leg.
4. Alternate with the right leg. Perform 10 repetitions per side.

4. Shoulder Rolls

Shoulder rolls ease tension in your shoulders and neck, increase flexibility, and promote better posture. This is particularly helpful for preventing stiffness caused by typing and phone use.

Steps to Perform:

1. Sit tall and relax your arms at your sides.
2. Slowly roll your shoulders forward in a circular motion.
3. After 10 seconds, reverse the direction and roll your shoulders backward.
4. Repeat the cycle 3 times.

5. Seated Spinal Stretches

This exercise stretches the muscles along your spine, improves posture, and reduces stiffness. It’s a gentle way to reset your back after hours of sitting.

Steps to Perform:

1. Place both of your hands on your knees and sit with your feet flat.
2. Exhale as you round your back, tucking your chin to your chest.
3. On an inhale, arch your back slightly, lifting your chest toward the ceiling.
4. Repeat this motion 5 times.

6. Wrist and Finger Stretches

Wrist and finger stretches keep your hands and forearms healthy, which reduces the risk of repetitive strain injuries such as carpal tunnel syndrome. They also relieve tension from typing.

Steps to Perform:

1. Extend your left arm in front of you with your palm facing up.
2. Use your right hand to gently pull back your fingers toward your body.
3. Hold the stretch for 10 seconds, then release.
4. Switch hands and repeat the stretch.
5. Make fists with both hands, then open and relax them. Repeat this motion 10 times.

7. Seated Side Stretches

Side stretches loosen tight muscles along your shoulders, arms, and waist, which makes it easier to maintain a good sitting posture.

Steps to Perform:

1. Sit up straight with your feet flat on the floor.
2. Raise your left arm overhead and lean to the right side, reaching toward the ceiling.
3. Hold the stretch for 10 seconds, then switch sides.
4. Complete 3 repetitions per side.

8. Chair Squeeze (Glute Strengthener)

The chair squeeze strengthens your glute muscles, helping improve lower-body stability and posture. It’s a subtle move that can easily be performed without anyone noticing.

Steps to Perform:

1. Sit upright with your feet flat on the floor.
2. Squeeze your glute (buttock) muscles as tightly as you can.
3. Hold the contraction for 5 seconds, then release.
4. Repeat the movement 15-20 times.

9. Desk Push-Ups (Modified)

This exercise works your chest, shoulders, and triceps, giving your upper body a light workout. It’s a great way to stay active when you can’t hit the gym.

Steps to Perform:

1. Scoot forward in your chair so your torso is close to your desk.
2. Place both palms on the edge of the desk, shoulder-width apart.
3. Lean forward slightly and push through your palms to lift your upper body away from the desk.
4. Lower your body back down with control.
5. Perform 10 repetitions.

10. Ankle Circles

Ankle circles improve your foot and ankle flexibility while boosting blood flow to your feet. This is particularly beneficial if you’ve been sitting in one position for too long.

Steps to Perform:

1. Sit tall and lift your left foot slightly off the ground.
2. Rotate your ankle in a clockwise circle 10 times.
3. Reverse the direction for another 10 rotations.
4. Switch to your right foot and repeat.

Read more: Wellness Tips For Employees: Leadership And Well-Being

How to Burn Belly Fat While Sitting in the Office

Belly fat can be stubborn and frustrating, particularly when office work demands long hours of sitting. However, it’s important to understand that there’s no magic way to burn belly fat solely by sitting at your desk. Fat loss is a whole-body process and it comes from creating a calorie deficit through improved diet, regular physical activity, and better lifestyle habits.

That being said, many habits associated with office work can promote fat gain, particularly around the midsection:

• Prolonged Sitting

Sitting for long hours slows down your metabolism, weakens your muscles, and limits calorie burn, which creates the perfect conditions for fat accumulation (7). To combat this:

1. Take a 5-minute movement break every hour. Walk to get water, do a quick stretch, or simply change positions.
2. Use a standing desk for part of your day if possible. Standing burns more calories than sitting, and you can take mini breaks to stretch or move while standing.

Are you looking to transform both your business and the lives of your team members? BetterMe corporate wellness solutions provide a holistic approach to physical and mental health that boosts productivity and job satisfaction.

• Poor Snacking Habits

Office environments often promote unhealthy snacking habits due to vending machines, office treats, and stress eating. To avoid overeating:

1. Plan ahead by bringing healthy snacks such as fruits, nuts, or protein bars to work.
2. Eat your meals and snacks mindfully, away from your computer, and focus on hunger cues.
3. Find alternative ways to manage stress, such as taking a walk or talking to a colleague.

• Stress and Sleep Deprivation

Tight deadlines, long hours, and a lack of sleep increase cortisol levels, a stress hormone that can promote fat storage, particularly in the abdominal area (8). To mitigate this:

1. Practice stress-relief techniques, such as deep breathing, meditation, or progressive muscle relaxation.
2. Set a regular sleep schedule to ensure you get 7-9 hours of quality rest each night.

BetterMe for Business includes a mental health app that is focused on workplace burnout prevention, mindfulness exercises, sleep aids, and guided meditations. Using these tools can help employees manage stress and improve sleep quality.

Frequently Asked Questions

• How can I stay fit in a 9 to 5 desk job?

To stay fit during a 9 to 5 desk job, consider using wellness solutions like BetterMe for Business. It offers tailored programs that integrate movement, nutrition, and mindfulness into your workday, which makes it easier to stay active and healthy while managing job responsibilities.

In our previous blog post, Workouts At Your Desk, we explored how desk workouts can boost productivity and ease stress. 

• How can I exercise while working on my computer?

You can exercise while working on your computer with simple moves such as seated leg lifts, shoulder rolls, or torso twists. These exercises are easy to perform without leaving your chair and can improve circulation, reduce stiffness, and engage key muscle groups.

• Can I tone my stomach at my desk?

Yes, you can tone your stomach at your desk with exercises such as seated leg raises, ab twists, or engaging your core muscles while sitting upright. These moves strengthen your abdominal muscles, but remember, visible results require a combination of overall fat loss through diet and regular physical activity.

• Can I work my abs while sitting?

Yes, you can work your abs while sitting by trying exercises such as seated crunches, where you bring your knees toward your chest, or pelvic tilts. These moves effectively target your core muscles, even in a seated position.

• How can I do desk push-ups?

To do desk push-ups: 

1. Stand facing your desk, placing your hands shoulder-width apart on the edge.
2. Step back so your body forms a straight line from head to heels.
3. Lower your chest toward the desk by bending your elbows, keeping your back straight.
4. Push back up to the starting position.
5. Repeat for 10-15 reps.

The Bottom Line

Desk exercises are a valuable tool for improving your physical health, mental well-being, and workplace productivity. While they may not completely replace traditional workouts, incorporating small bursts of movement throughout the day can make a big difference to your overall health and wellness.

A comprehensive wellness program, such as BetterMe for Business, can provide a variety of resources and tools to support employees on their fitness journeys and create a healthier workplace culture.