5 Easy Desk Exercises: How to Keep In Shape While Working

Most of us are used to sitting all day, especially with the demands of modern office jobs. You may not notice it, but sitting for hours on end quickly becomes a habit—and one that’s hard to break.

With so much of our work automated or done digitally—from emailing to customer support—it’s common to spend hours without standing or moving. However, this sedentary lifestyle poses serious risks to our health and productivity. That’s why learning a few simple desk exercises can make a big difference in how we feel and perform at work.

Why Is Movement Important During Work Hours?

Sitting for long periods causes your energy levels to dip, making you feel sluggish and less alert. Inactivity has also been linked to an increased risk of chronic illnesses, including heart disease, type 2 diabetes, and certain types of cancer.

According to the University of Maryland Medical Center, regular exercise may reduce the risk of colon cancer by up to 50% and breast cancer by 30% in both pre- and post-menopausal women. Even light exercise like walking can reduce the risk of memory loss and combat depression.

But with busy schedules, high-pressure environments, and the constant expectation to be available, exercise often takes a back seat. The good news? You don't need a gym to stay active. You just need a few minutes and your desk.

Simple Desk Exercises to Try at Work

Here are some easy movements you can incorporate into your workday to stay energized, focused, and healthier:

1. Desk Dips

• Sit on the edge of your desk with your palms next to your hips.

• Keep your feet flat on the floor.

• Lower your body by bending your elbows to a 90-degree angle.

• Hold for a few seconds, then push back up.

• Repeat for 5 minutes.

2. Chair Squats

• Use a stable chair and stand just in front of it.

• Lower your body down as if you’re about to sit, then rise back up.

• Keep your chest lifted and arms at your sides.

• Do this for 1 minute or in 30-second intervals.

3. Seated Arm Circles

• Sit upright and stretch your arms out to your sides.

• Face your palms downward and make small circles.

• Do 20–30 reps, then repeat with palms facing up.

4. Arm Curls

• Grab a water bottle or any similarly weighted object.

• Perform slow curls, bending your elbows and lifting the object.

• Do 3 sets of 15 reps on each arm.

5. Seated Torso Twist

• Sit in your chair and place your right hand on your left knee.

• Gently twist your torso and look over your left shoulder.

• Hold for 25 seconds and repeat on the other side.

These light movements can help boost circulation, improve mood, and burn a few extra calories. For example, a 150-pound person burns approximately 68 calories per hour while sitting—adding movement can increase that.

Benefits of Desk Exercises

Reduces Stress

Desk exercises help combat the physical and mental effects of stress. Even light movement can lower cortisol levels and release endorphins, improving your mood and reducing the risk of stress-related illnesses.

Improves Focus and Productivity

Contrary to what some think, taking a few minutes to stretch or move won’t distract you—it actually improves blood flow to the brain, which enhances alertness, memory, and concentration.

Releases Restless Energy

Feeling antsy or distracted? Desk workouts are a great way to release built-up energy and restore focus—especially during long meetings or deep work sessions.

Supports Better Sleep

Just like traditional workouts, small bursts of activity throughout your workday can help you sleep better at night. Movement helps regulate circadian rhythms and reduces anxiety, leading to more restful sleep.

 Turn Daily Habits Into Movement Opportunities

One of the most effective ways to stay active at work is to turn regular routines into movement opportunities. For example, take the stairs instead of the elevator, park farther away from the building, or walk over to a colleague instead of sending a message. You can also try sitting on an exercise ball instead of a traditional chair to strengthen your core and improve posture. These small adjustments accumulate over time and can significantly enhance your health without requiring a major lifestyle overhaul.

Other Tips to Stay Active at Work

• Use a pedometer or fitness tracker to monitor your steps.

• Aim for 5,000 to 10,000 steps a day.

• Set alarms to stand or stretch every 60 minutes.

• Swap your office chair for an ergonomic wobble stool or balance ball.

• Walk during phone calls or while brainstorming.

• Visit a nearby park or mall during lunch breaks.

• Use sit-stand desks to alternate between sitting and standing during work.

Conclusion

You don’t have to feel glued to your chair to be productive. These simple desk exercises and healthy movement habits can help reduce restlessness, improve focus, and support your long-term well-being.

The key is to find a balance between sitting and standing. Neither should dominate your workday. If you’ve been sitting for over an hour, stand up for 10–20 minutes, stretch, or do a quick set of desk dips or arm curls.

For a healthier, more dynamic workspace, consider ergonomic solutions like sit-stand desks and accessories from AnthroDesk. They make it easier to stay mobile and maintain comfort throughout your day.

Stay active. Stay focused. And most importantly—stay healthy at work.