Desk Exercise: It’s Not as Difficult as You Think

Office Exercises or Desk Workout are very much in trend and very much need for our health.

Modern technology has given us plenty of benefits and conveniences, but with one major drawback. Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year in the office.

Too much sitting in the office can be blamed for health ailments such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions.

So, next time you feel like your rear might actually be stuck to your desk chair, try a few or all of these moves and make a daily routine of the office exercises for at least 15 mins a day

Leg Planks

Strengthen those beautiful legs while sitting at your desk. Trust us, no one will even know you’re getting a workout! Simply sit to the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it’s straight and parallel with the floor. Hold the pose for 10 seconds, release, and repeat with your other leg. Do the exercise five times on each leg.

Foot Drill

Another exercise to do at your desk is the Foot Drill. Remember how football players tap their feet in place while at practice? You can do the same thing at your desk! While seated, try tapping your feet for 30 seconds at a time – or longer if you can!

Shoulder Raises

These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.

Back Twist

Relieve tension in your back by doing this great back twist. To start, sit in your chair and place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side

Chair Dip

While seated, place your hands on the armrest of your chair and move your bottom to the front of your seat. Slowly straighten your arms and lift your body off the chair, then hold for 10 seconds. Return to the starting position and repeat four more times.

Take Frequent Walk Breaks

Okay, this isn’t an exercise to do at your desk, but it’s a great one! Your boss may not be thrilled to hear us say that, but frequent walk breaks and the opportunity to get a breath of fresh air should be an integral part of everyone’s day. Next time you’re at your computer and feeling sleepy, get up and walk to the break room – or even better, step outside and go for a quick walk around the building. When you come back, you’ll have gotten some exercise and even better, you’ll be refreshed and ready to work

Rubber Neck

Sit up tall and drop your right ear down towards your right shoulder (you don’t have to touch it!) and hold for a few seconds and repeat for the left side

Reach for the Stars

Interlace your fingers and reach up towards the sky, as high as you can keep your palms facing up towards the ceiling

Look Around

Turn your head the left and try and look over your shoulder and hold for a few seconds repeat on the right.


Drop your chin down towards your chest and GENTLY roll your head from side to side.

Chest Opener

Bring your hands behind your back, press your palms together, sit up tall and hold for 5–10 seconds.

Seated Toy Soldier

Sit up tall and extend your right arm all the way up towards the ceiling. Straighten your left leg out and raise it up as you bring your right arm down and try to touch your left foot. Do 8–10 on each side.

Knee Hugger

With a bent knee, lift your right leg up and grab it with your arms and pull it in as close to your chest as you can. Hold for 5–10 seconds and make sure and do it on the left side, too.

Reach and Bend

Extend your right arm over your head and reach out as far as you can to the left and gently bend over. Hold for a few seconds and do it the other way.

Knee Press

This one stretches out the glutes. With your right ankle on your left knee, gently press against the right knee a few times. Of course, after you’re done with the right side, be sure and give the left side some love, too.

Next time you want to get a quick workout in Office while on the job, They’ll help you get your blood circulation, prevent stiffness and injury, and even build up strength.

Office exercises are must to have good health.

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