Working Plus WorkOut: Beating the Desk Job

Who doesn’t want to stay active and healthy while at work? And who doesn’t want to be productive and focused throughout the day? We all strive to maintain our health while excelling in our careers — yet modern desk jobs often keep us glued to our chairs for hours. Unfortunately, this sedentary lifestyle is linked to serious health issues like heart disease, diabetes, obesity, and musculoskeletal pain.

Jan Price, author of The Anytime, Anywhere Exercise Book, puts it simply:

“We are made to move, and not sit at a desk 12 hours a day.”

Even if you hit the gym regularly, prolonged sitting during the day can still put your health at risk. That’s why incorporating movement during your workday is key. And it doesn't have to be complicated — desk exercises and ergonomic tools like standing desks can make all the difference.

Why You Should Work Out While You Work

Experts recommend at least 30 minutes of moderate exercise, five days a week. But staying active while working doesn’t mean you need to break into a sweat — even small, regular movements can improve circulation, increase focus, and boost productivity.

A standing desk, for example, encourages more movement and helps you break the cycle of continuous sitting. When combined with simple desk exercises, you can reduce your risk of chronic diseases and feel more energized throughout the day.

Easy Desk Exercises to Try

Here are expert-recommended moves — originally adapted by The Washington Post — that you can do right at your desk:

1. Raise the Roof (20 reps)
Stand and march in place. Push toward the ceiling with your palms facing up and thumbs near your shoulders. Use water bottles for resistance.

2. Triceps Kick (20 reps)
Stand and bend slightly at the hips. With elbows bent, extend your arms backward like you're lifting weights.

3. The Hulk (20 reps)
With elbows bent and fists in front of you, pull your arms back like wings. Try to squeeze your shoulder blades together.

4. Hamstring Curl (20 reps)
Bend your arms at the elbow, lift one foot up toward your rear, and alternate legs. Time your hand and foot movements together.

5. Knee Lift (20 reps)
Similar to the hamstring curl, but this time lift your knee in front of you. Great for coordination and focus.

6. Punching (20 reps)
Box side to side with quick punches. Avoid locking your elbows. It’s a great way to release tension!

7. Desk Push-Up (10 reps)
Use a sturdy desk. Place your hands shoulder-width apart on the edge, extend your legs back, and perform push-ups.

8. Jump Squats (10 reps)
Squat halfway, swing your arms, and jump up. This is a high-impact move, so make sure you have space and balance.

9. Chair Dips (10 reps)
Only if your chair is stable and doesn’t have wheels! Place your hands on the edge and perform dips to work your triceps.

10. Walk (10 minutes)
Use your coffee break to stretch your legs. Walk around the office or outside if possible — just avoid lingering chats at coworkers’ desks!

Final Thoughts

Staying healthy and productive at work doesn't have to mean long hours at the gym. A mix of regular desk exercises and ergonomic tools like standing desks can help you combat the negative effects of prolonged sitting. From boosting energy to reducing your risk of chronic illnesses, it’s all about moving more — even in small ways.

Want to take your wellness at work to the next level?
Visit AnthroDesk.ca to find high-quality standing desks, desk converters, and ergonomic accessories designed to support your health and productivity.