{"id":93569,"date":"2026-07-31T11:51:02","date_gmt":"2026-07-31T11:51:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=93569"},"modified":"2026-07-31T11:53:45","modified_gmt":"2026-07-31T11:53:45","slug":"desk-job-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/desk-job-exercises\/","title":{"rendered":"Desk Job Exercises: Get Fit and Improve Well-Being While You Work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#What_Are_Practical_Desk_Job_Exercises\" >What Are Practical Desk Job Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Do_Desk_Exercises_Really_Work\" >Do Desk Exercises Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#How_To_Stay_in_Shape_While_Working_a_Desk_Job\" >How To Stay in Shape While Working a Desk Job<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#How_Can_I_Exercise_While_Sitting_at_My_Desk\" >How Can I Exercise While Sitting at My Desk?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Seated_Desk_Job_Exercises_for_a_10-Minute_Office_Workout\" >Seated Desk Job Exercises for a 10-Minute Office Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Neck_Circles\" >Neck Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Shoulder_Shrugs\" >Shoulder Shrugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Cat-Cow_Stretch\" >Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Seated_Marches\" >Seated Marches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Seated_Leg_Raises\" >Seated Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Seated_Bicycle_Crunches\" >Seated Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Seated_Torso_Twists\" >Seated Torso Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Glute_Squeezes\" >Glute Squeezes<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#What_are_Some_of_the_Best_Desk_Job_Exercises_Standing_Workouts\" >What are Some of the Best Desk Job Exercises: Standing Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Ankle_Circles\" >Ankle Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Air_Squats\" >Air Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Wall_Sit\" >Wall Sit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Calf_Raises\" >Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Back_Extensions\" >Back Extensions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Are_Desk_Exercises_Effective_for_Weight_Loss\" >Are Desk Exercises Effective for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#How_to_Get_10000_Steps_when_You_Work_a_Desk_Job\" >How to Get 10,000 Steps when You Work a Desk Job<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#How_do_desk_jobs_affect_your_body\" >How do desk jobs affect your body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#What_is_the_most_supportive_way_to_sit_at_a_desk\" >What is the most supportive way to sit at a desk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Can_I_lose_belly_fat_working_a_desk_job\" >Can I lose belly fat working a desk job?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Do_under-desk_exercises_really_work\" >Do under-desk exercises really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#Are_short_breaks_for_desk_workers_effective\" >Are short breaks for desk workers effective?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you work a desk job, you know how easy it is to be stuck in your chair for hours on end. Not only does this leave your body feeling stiff and uncomfortable, it also limits how much movement you may get throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adults are encouraged to engage in at least 150 minutes of physical activity per week. However, sitting at your desk from 9 am to 5 pm, 5 days a week, can make it more difficult for many people to reach that amount.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Desk_Job_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where desk job exercises come in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Known as \u201cdeskercise\u201d by some, they offer a simple way to introduce more movement into your day without leaving your workspace. In this guide, we&#8217;ll introduce you to some of the best desk job exercises that are beginner-friendly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll also explore the question of the effectiveness of such workouts. Can you use exercises at your desk to lose weight, or is this yet another passing trend? Let&#8217;s find out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Practical_Desk_Job_Exercises\"><\/span><b>What Are Practical Desk Job Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Practical desk job exercises are simple, functional movements that are designed specifically for people with desk-based jobs. These physical movements are intended to be relatively easy, convenient, and able to fit naturally and realistically into a typical office setup and routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Key components of such activities include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Easy to perform<\/b><span style=\"font-weight: 400;\">: They require minimal effort and simple movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No special desk exercise equipment<\/b><span style=\"font-weight: 400;\">: Most of these movements will use your body weight or common office items to complete. However, some people may choose tools such as standing desks, light dumbbells, or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time-efficient<\/b><span style=\"font-weight: 400;\">: Usually takes a few minutes to complete. A routine can be done during short 10-15-minute breaks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workplace-friendly<\/b><span style=\"font-weight: 400;\">: Can be done without disrupting workflow or drawing the attention of your colleagues.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sustainable<\/b><span style=\"font-weight: 400;\">: They fit naturally into a daily routine. This makes it easier for some people to include them regularly in their daily routines.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/20-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Desk_Exercises_Really_Work\"><\/span><b>Do Desk Exercises Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Desk-based movements usually comprise stretching and other mobility activities as well as simple, often low-impact, strength-building moves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Office workers often experience long periods of sitting, which may sometimes lead to feelings of stiffness or discomfort. Studies have suggested that adding these movements in daily work life may support general well-being and physical comfort.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In one study, researchers had office workers stretch twice a week for 10 minutes over a period of 12 weeks. At the end of the study, they found that the participants reported improvements in physical functioning, vitality, stiffness, and quality of life (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/12\/4522\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It should be noted that study participants did not do these activities at their desks. But we can still use this research to gather more information about the challenges that office workers face when attempting to exercise consistently throughout the week. Generally,\u00a0 desk workouts often incorporate stretching and light strength training movements, and you may experience similar benefits whether you perform them at your desk or standing.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In this study review, researchers looked at seven studies with 967 office worker participants. They found workplace exercise interventions to be associated with improvements in symptoms related to musculoskeletal discomfort among office workers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8804637\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The exercises in the chosen studies included:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">10 to 15 seconds of stretch exercises every 6\u2009minutes during work hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">3-minute break intervention with a dynamic contraction group and a stretching group, focused on the neck\/shoulder regions, performed three times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">10\u201315-minute stretching routine with a 20 min strength routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">7-minute routine of physical exercise targeting postural stability strengthening, flexibility, mobility, and stretching done 5 days a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Up to 1\u2009hour of strengthening exercises with 2\u20133 sets of 10\u201315 repetitions combined with 5\u2009seconds of static neck exercises once a week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once again, while not all exercises were done as sitting or standing desk workouts, these findings suggest that incorporating movement throughout the workday may support physical comfort and general wellness.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In this study, researchers found ergonomic training and workplace strengthening exercises to be beneficial. They helped employees with improvements in pain perception, work functioning, and improved wellness and quality of life (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/369018235_The_Effectiveness_of_Ergonomic_Training_and_Therapeutic_Exercise_in_Chronic_Neck_Pain_in_Accountants_in_the_Healthcare_System_A_Review\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overall, these studies suggest that by increasing movement at work, through stretching or strength training, individuals may see positive outcomes. This contributes to improved comfort and less stiffness caused by prolonged sitting, in addition to their general wellness.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-office-workers\/\">Chair Exercises for Office Workers Who Are Done Feeling Glued to Their Desks<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Stay_in_Shape_While_Working_a_Desk_Job\"><\/span><b>How To Stay in Shape While Working a Desk Job<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working a desk job limits how many hours a day you can move around. However, with a few changes, you can find ways to increase your physical activity, which can help you become or stay fit. This could be achieved through:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Walking around during phone meetings or no-face video calls<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Taking at least a 5-minute break every hour<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0Set a timer on your phone or watch. When it rings, stand and take a short walk.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Walking outside at lunchtime<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s tempting to sit back and relax as you eat during your lunch break. Or maybe you opt to skip your break entirely in order to work through it. While this is effective for productivity, it makes you spend more time sitting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Go outside for your lunch\u2014walk to a nearby cafe instead of requesting delivery. If you bring your lunch from home, walk up the stairs to the rooftop (if available) or try to find a spot in the park and have it there. Find ways to incorporate walking in your lunch hour. Getting outside for a little bit can help elevate your mood and break up your workday. (<\/span><a href=\"https:\/\/sjwop.com\/articles\/sjwop.19\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Take the stairs\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The lift or escalator is quicker, but the stairs add more movement to your day. If you don&#8217;t have to go up or down too many floors, opt for the stairs.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Switch to a standing desk\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you can afford one, a standing desk could be better than a regular one. One study found that when some employees incorporated standing while working into their daily work life, it led to reduced sedentary behavior, improved wellness and well-being, in addition to more productivity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8582919\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<p style=\"text-align: left;\"><b>Exercise at your desk<\/b><\/p>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It may not be the norm, but as shown in the studies mentioned in the previous section, exercise can be beneficial to office workers. Find a way to make those long work hours productive for your physical well-being. Flexibility, mobility, and strengthening office chair workouts may help you stay in shape and reduce stiffness.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Desk_Job_Exercises\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/4-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Exercise_While_Sitting_at_My_Desk\"><\/span><b>How Can I Exercise While Sitting at My Desk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most accessible and realistic workouts to do at your desk are flexibility and strengthening movements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Desk_Job_Exercises_for_a_10-Minute_Office_Workout\"><\/span><b>Seated Desk Job Exercises for a 10-Minute Office Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-pm-slice=\"1 1 []\">The following <a href=\"https:\/\/betterme.world\/articles\/workout-office-chair\/\">office chair workout<\/a> combines flexibility and strengthening movements you can perform in about 10 minutes.<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Circles\"><\/span><b>Neck Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with your feet planted to the floor and your arms holding on to the seat of your desk chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and neck, then lean your head forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a slow and controlled motion, roll your head toward one side and hold for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax again and lift your chin back to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement up to 5 times. Remember to keep the movement slow and controlled to avoid strain to the neck or dizziness.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Shrugs\"><\/span><b>Shoulder Shrugs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with a straight back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and grasp the sides of the chair for stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lift your shoulders toward your ears.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and relax them back down to their neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch\"><\/span><b>Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on a chair. Place your feet hip-width apart and firmly planted on the floor. Rest your hands on your knees or thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lift your chest toward the ceiling, arch your back gently, and draw your shoulders back and down. Hold for 3-5 seconds. This is the cow pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you round your spine, tuck your tailbone, and pull your belly button toward your spine, allowing your chin to drop to your chest. Hold for 3-5 seconds. This is the cat pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly continue flowing through these two poses for up to 10 breaths.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Marches\"><\/span><b>Seated Marches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with your feet planted firmly flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right knee toward your chest as if marching in place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your foot back to the ground and repeat on the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for 20 reps, i.e., 10 per leg.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/senior-woman-banner-weight-bands-1.png\" \/><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Leg_Raises\"><\/span><b>Seated Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit straight at the edge of your chair with your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg out so only the heel touches the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift this leg as high as you can off the ground without bending your back. Pause for 3-5 seconds before lowering it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Complete 8-10 reps on this leg, then switch to the left leg and repeat.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Bicycle_Crunches\"><\/span><b>Seated Bicycle Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a chair with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head, keeping your elbows wide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right knee toward your chest while twisting your left elbow to meet it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right foot back to the ground and repeat with the left knee and right elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for 20 reps, i.e., 10 per side.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Torso_Twists\"><\/span><b>Seated Torso Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit straight on the edge of a chair with your feet on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly without arching your back and place your hand behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist slowly to the left, pausing at the maximum stretch before returning to the starting position and twisting to the right.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this alternating movement 8-10 times per side.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><b>Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a water bottle in each hand, with your arms extended by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows, bringing the weights toward your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your arms back to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 reps.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Squeezes\"><\/span><b>Glute Squeezes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glute (buttock) muscles as tightly as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction for 5 seconds, then release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement 15-20 times.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workout-office-chair\/\">Office Chair Workouts That Fit Between Emails, Meetings, and Deadlines<\/a><\/em><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/senior-woman-banner-pilates-ball-7.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_Some_of_the_Best_Desk_Job_Exercises_Standing_Workouts\"><\/span><b>What are Some of the Best Desk Job Exercises: Standing Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For those with a little more space or freedom in their workplace, <a href=\"https:\/\/betterme.world\/articles\/standing-desk-workouts\/\">standing desk workouts<\/a> can be a good option for increased physical activity.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ankle_Circles\"><\/span><b>Ankle Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and lift your left foot slightly off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your ankle in a clockwise circle 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the direction for another 10 rotations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to your right foot and repeat.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Air_Squats\"><\/span><b>Air Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of your office chair. Keep your feet hip-width apart and your arms clasped in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body down as if about to sit in the chair. Stop just before your bottom touches the seat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to stand back up. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 8-12 times.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Sit\"><\/span><b>Wall Sit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean against the wall with your feet shoulder-width apart and roughly 2 feet away from the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly slide down the wall until your thighs are parallel to the floor. You should form a 90-degree angle with your knees and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your knees are directly above your ankles, not extending over your toes. Keep your back, shoulders, and head pressed against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core muscles and keep your back flat against the wall. Hold this position for 20 to 60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly slide back up the wall to a standing position.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><b>Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, slowly rise onto your toes, pause, and squeeze at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, slowly lower down to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 12-15 times.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note: Hold on to the back of the office chair or a wall for better stability.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Extensions\"><\/span><b>Back Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart. Place your hands on the back of your hips for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lean backward, allowing your hips to drift slightly forward while lifting your chest toward the sky. You should feel a curve and stretch in the lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for approximately 10 seconds before returning to the standing position. This is one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this stretch for 10-12 repetitions with slow, controlled movements.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Desk_Exercises_Effective_for_Weight_Loss\"><\/span><b>Are Desk Exercises Effective for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-pm-slice=\"1 1 []\">A <a href=\"https:\/\/betterme.world\/articles\/chair-workout-for-weight-loss\/\">chair workout for weight loss<\/a> may contribute to your overall activity level, which plays a role in long-term fitness and weight-management goals.<span style=\"font-weight: 400;\"> This can be done through:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Increased Calorie Expenditure: <\/b><span style=\"font-weight: 400;\">All kinds of physical activity burn calories. The amount of calories burned is dependent on the type of exercise, intensity or workout, individual body weight, and more. Chair or desk job exercises are generally low-impact, but they are better than living a sedentary lifestyle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7920319\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Increased Muscle Mass:<\/b><span style=\"font-weight: 400;\"> Strengthening desk exercises may challenge your muscles. Meaningful muscle gains generally require progressive resistance training, while changes in body composition also depend on overall activity and eating patterns.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for ways to add movement during the workday, the strengthening exercises above can be a practical option. You should also aim to walk more throughout the workday.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that resistance training, in addition to aerobic workouts such as walking, is particularly beneficial for increasing muscle mass and reducing belly fat (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/obr.13428\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-11076-w\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/endocrinology\/articles\/10.3389\/fendo.2025.1725500\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you want to refresh your fitness routine, explore lower-calorie recipe ideas, or bring more structure to your wellness habits, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Desk_Job_Exercises\">BetterMe: Health Coaching app<\/a> offers tools that can support your next step. Explore the app and find an approach that works for your lifestyle.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_10000_Steps_when_You_Work_a_Desk_Job\"><\/span><b>How to Get 10,000 Steps when You Work a Desk Job<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The trick is to find instances in your day where you can walk more. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk to work rather than taking the bus or train.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have to take transportation, get off the bus at an earlier stop and walk the remainder of the way.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you drive to work, park further away.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk during phone meetings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take the stairs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get a standing desk or an under-the-desk walking pad.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_desk_jobs_affect_your_body\"><\/span><strong>How do desk jobs affect your body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Desk jobs increase the likelihood of a sedentary lifestyle. If nothing is done to combat this, it may contribute to a weight increase, reduced quality of life due to reduced well-being, discomfort in the joints, and much more.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_most_supportive_way_to_sit_at_a_desk\"><\/span><strong>What is the most supportive way to sit at a desk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most commonly recommended way to sit at a desk is by:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting with your back against the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your feet flat on the floor and your knees at a 90-degree angle to your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your shoulders relaxed and your elbows close to your body at 90-120 degrees,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensuring that the top of your monitor is at eye level.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This may help reduce strain in your neck, shoulders, eyes, and lower back, leading to a more comfortable working posture.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_belly_fat_working_a_desk_job\"><\/span><strong>Can I lose belly fat working a desk job?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some ways to improve waist circumference while working a desk job typically include lifestyle factors such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging in resistance training, standing and seated desk job exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming a healthy, well-balanced, calorie deficit diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This combination can help improve fitness and general weight management efforts. It&#8217;s also important to remember that spot reduction of fat isn&#8217;t possible. There&#8217;s no single exercise that will target belly fat. Belly fat decreases through consistent healthy lifestyle habits (exercise, calorie deficit, etc.).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_under-desk_exercises_really_work\"><\/span><strong>Do under-desk exercises really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Increased physical activity of any form\u2014including under-desk exercises\u2014is better than a sedentary lifestyle. These low-impact exercises may help break up long periods of sitting. They encourage more movement throughout the day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_short_breaks_for_desk_workers_effective\"><\/span><strong>Are short breaks for desk workers effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Studies have shown that when employees take short work breaks, this may support improved mood and workplace relationships and foster group cohesion. This can ultimately lead to them feeling more refreshed and increased work engagement (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/1359432X.2016.1269750\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12282214\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/00332941251317632\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As shown by the studies listed above, incorporating small workouts during these breaks could lead to improved well-being and less physical strain for workers.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2271&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Desk_Job_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Desk job exercises could be a good and practical daily intervention to increase movement and help improve employee well-being. While they&#8217;re not a replacement for a full workout routine, these seated or standing workouts may help reduce stiffness, encourage regular activity, and support general well-being during long hours stuck at a desk.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you work a desk job, you know how easy it is to be stuck in your chair for hours on end. Not only does this leave your body feeling stiff and uncomfortable, it also limits how much movement you may get throughout the day. Adults are encouraged to engage in at least 150 minutes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":93573,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-93569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Desk Job Exercises: Get Fit and Improve Well-Being While You Work - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to improve your fitness while stuck behind a desk all day? Check out these easy-to-do daily sitting and standing \u2605 DESK JOB EXERCISES \u27a4.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Desk Job Exercises: Get Fit and Improve Well-Being While You Work\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to improve your fitness while stuck behind a desk all day? Check out these easy-to-do daily sitting and standing \u2605 DESK JOB EXERCISES \u27a4.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/desk-job-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-31T11:53:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/1127-desk-job-exercises.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/desk-job-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/desk-job-exercises\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/0e5b1dae5225b66f016e9a9fbbfdf319\"},\"headline\":\"Desk Job Exercises: Get Fit and Improve Well-Being While You Work\",\"dateModified\":\"2026-07-31T11:53:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/desk-job-exercises\\\/\"},\"wordCount\":2498,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/desk-job-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/1127-desk-job-exercises.jpg\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you work a desk job, you know how easy it is to be stuck in your chair for hours on end. 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