Five Easy Desk Exercises

Most of us are used to sitting the whole time as this is required in our day to day activities at work. You may not have noticed it, but you have been sitting the entire time, and it becomes a habit not to get up because of a busy lifestyle. Modern technology is also to blame as they have affected almost every opportunity for people to stand up as the job requires you to sit all day. Since a lot of activities and even job has been automated, fewer people have a manual job; they no longer require you to walk or even stand.

Did you know that being inactive will result in making your energy levels not to function correctly? This will make your body and mind hard to move as you have experienced being sluggish for an extended period.

Regular exercise is likely to reduce the dreaded disease like colon, breast and even prostate cancer. According to the University of Maryland Medical Center, there are reports based on studies that say regular exercise reduces the risk of colon cancer by 50 percent and breast cancer in both pre and postmenopausal women by 30 percent. By doing regular exercise such as walking, it might reduce your risk of memory loss. Brisk exercise for 30 minutes has been proven as an effective antidepressant to treat mild to moderate depression.

We know for a fact that with the fast-paced environment, greater ambition and pressure to perform in all aspects, we tend to forget the importance of exercise. Modern technology also contributes since it makes it easier for us to communicate and find information as everything is available at our fingertips. People are expected to be always available and accessible 24 hours as they can be contacted by any means. This being said is another factor that exercise is un-prioritize from our daily activity.

Many workers have an 8-hour-job and some might not be able to notice that this is beginning to take up all the energy you have for the entire day. This is true for people who cannot leave their desk due to deadlines. There are simple steps to keep us moving and regain our energy while we are at our office. Here is the simple desk exercise that will undoubtedly improve our strength and mood.

Desk Dips. While in a seated position, move on the edge of the desk with your palms at the side of your hips. You have to ensure that your feet are flat on the floor before bending your elbows and lowering your body. Aim until your elbows are bent at a 90-degree angle. Hold the pose for 30 seconds and repeat for five minutes.

Chair Squat. Use a stable chair, rest on the edge of the seat and slowly get up with your arms at your side. Keep your chest raise as much as you can. Lower your butt until you return to the same seated position. Do repetition for a minute and try to challenge yourself for 30 seconds.

Seated Arm Circles. While on a sitting position, stretch your arms out to your sides and squeeze your shoulder blades together. Face your palms down and draw small circles up in the air with your arms. Repeat for 20 - 30 times. Then, repeat with your palms facing up toward the ceiling.

Arm Curls. Hold a water bottle or any object from the office with similar weight. Slowly bend them upwards and repeat for three sets of 15 each arm.

Seated Torso Twist. Sitting at your desk, place your right hand over your left knee while looking over your left shoulder. Hold the pose for 25 seconds and repeat the action on the opposite side.

There are a lot of benefits in doing this simple desk exercise. Some may not have noticed it, but it can really help you burn extra calories. According to, the average 150-pound person burns around 68 calories per hour while sitting motionless and about 102 calories while sitting and talking or while doing light work. Here are some of the proven claims that simple desk exercise is good for health.

Reduction of Stress Level. Stress is inevitable. But we must know how to handle it properly. Otherwise, it might trigger disease-causing stress such as diabetes, high blood, cancer and other diseases related to stress. Doing some simple desk exercise, throughout your workday is a great way to keep stress and anxiety away. It may not be similar to your gym routine or strenuous as your workout, but it can reduce stress and alleviate the effects of inactive.

Increased in Productivity & Focus. For some people having the desk exercise at work is quite distracting but did you know that it can increase the blood flow from your brain which can make you feel more energized and alert? In return, you will become more productive at work.

It Has Decreased Restless Energy. While some of us are focused at work, we might not be able to notice that with all restrained energy we might not be able to keep up resulting in a loss in concentration. Having an outlet through desk exercise can release their restless energy. It will be easier for us to pay attention as restless energy has been eliminated.

Better Sleep. We all know the sound effects of physical activity in our body. It will not only make our bodies stronger, but it will also improve the quality of our sleep. Same with the exercise that we do at the gym, these simple steps for desk exercise can help us sleep better.

According to, there are also ways that you can workout beyond your desk. There are few tricks for staying alive at work. Taking the stairs when you can, parking far away from the office door and walking around the office when you able to are good changes, to begin with. But beyond that, there are other options to keep you moving. Instead of using a typical office chair, sit on an exercise ball if it is allowed. This position will strengthen your abs and back; you'll work on developing your posture without even trying.

It could be helpful to set up your alarm to remind you to stand up, stretch and move around. By swinging your arms or taking a deep breath, you'll feel more alert. Making use of a pedometer or other gadgets to monitor your activity and keep track of how many steps you take is also a good practice. Aiming for a 5000 to 10000 steps a day is recommended.

You can also deliver documents or messages to your co-workers, skip the idea of handing it over to your assistant to deliver. Eliminate sending an SMS or e-mail if you can. Walking around the park near your office or visit a local mall during your office hour is a good way to keep moving as well. 

These desk exercises are not only limited within your desk, standing while working can also contribute to your productivity and can eliminate restlessness. There are sit-stand desks available in the market that we can make use of while in the office. People can definitely benefit from regular movement while working; you need to ensure what desk exercise is best for you to keep moving.