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10 Exercises to Do at Your Desk - Get Fit While at Work?!

As the digital age continues to take over workforces worldwide, more and more people are stuck sitting at a desk for upwards of eight hours a day, five days a week, year after year. Sort of a Catch 22, on the positive side, modern technology has reduced the need for manual labor that involves blood and sweat is less needed, while modern increasing productivity, profitability, and connectivity. But, unfortunately, on the negative side, more time spent sitting has led to greater health and wellness risks. 

This idea is explained in an article by Forbes entitled ‘Why Sitting Increases Your Risk Of Dying Sooner”. Essentially, the fact of the matter is, when sitting for a long period of time you are not contracting your muscles or moving your body, which is the very thing that stimulates blood flow and flushes toxins. And, many reputable health organizations, the NCBI included, have openly stated that physical inactivity leads to issues like high blood pressure, weight gain, diabetes, and more. That is why they recommend moving at least a half-hour a day. 

Now, in this light, figuring out ways to stay active even with a sedentary work routine will certainly improve your overall wellbeing. To help you get your muscles contracting and flushing toxins, besides suggesting you hydrate with great tasting, ultra-hydrating Alkaline Water, we put together a list of 10 exercises to do at your desk. So, without further ado, let's get fit while at work!  

Whole Body 



 Photo by Miriam Alonso from Pexels


  • Seated Stretching 

Something that you can do while on a call or when taking a break, seated stretching can be done throughout the day, as needed. Be sure to stretch your entire body including the neck, shoulders, legs, core, arms! We promise it will feel great. 


  • Desk Plank 

To perform the desk plank, stand up, move your chair away from the front of your desk, place your elbows on the edge of your desk, and move your feet back. Once in a comfortable straight body incline, hold for 1 minute. 

  • Jumping Jacks 

Great if you have little space but want to bump the blood, after putting your body in an X shape, pop your feet in and out while also bringing your hands up and down. Do 1 minute of jacks and slowly work your way up to 5, 10, 15 minutes. 

Arms and Shoulder 


Photo by Miriam Alonso from Pexels


  • Seated Shoulder Press 

To perform (you can hold a water bottle in each hand or nothing at all), sit upright in your desk chair, with each hand bent at shoulder height. Make sure your palms are facing away from you and your feet are firmly on the floor. Then, press up. Repeat the movement 15 times then rest and go again. 

  • Tricep Drips 

For this one, you want to face away from your anchor (desk or chair) and place both of your palms on the ledge behind you. Then, extend your feet away from your body to create a slight incline. When ready, bend your arms and slowly lower your body down. Once at the bottom push back up until your arms are locked. It is important to note the further your feet are away from your body, the harder this move is. 

  • Arm Pulses/Circles 

Simply sit straight up and extend your arms parallel to the floor. For circles, move your hands, gradually making bigger and bigger shapes. After a minute or when burnt out, reverse direction. For pulses, in the same T shape with your arms, move hands up and down. 



  • Seated Leg Lifts 

When in your chair, sit up straight, brace yourself with your arms, and slowly lift your legs to a 90-degree angle off the floor. You can do both legs at a time or one. 

  • Seated or Standing Calf Raises 

Straightforward and super simple, with both feet on the floor, push through the balls of your feet so that your heels raise up. Hold at the top for a few seconds then lower down. Repeat 20 times, rest, and do the movement again. 



Photo bMiriam Alonso from Pexels


  • Seated Bicycle 

Push away from your desk, but stay seated. Then, with both hands on your head, lift one knee at a time and touch the opposite elbow. This movement will create a torso twist. Pick up the speed as you see fit and try to reach a max number. 

  • Oblique Twists 

If you have a twisting chair, this is a great option. When seated, with your back straight, swing your feet on one side, while keeping your upper body facing forward. It may help to brace your body with your hands on the desk. Do at least 20 on each side. 

Cheers To A Healthier, Fitter Future 


There we have it, 10 exercises for all kinds of people, with all sorts of fitness levels. We hope this helps keep you get moving throughout the day!

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