5 Exercises To Do While You’re Sitting At Your Desk


Chances are most of us are staring at our screen 60% of the day and get too little movement. Working all day can be great, give you a reward and a sense of purpose but there are serious downsides, too.

Finding time to go to the gym in between work and home life could be difficult with a 9-to-5 routine, but exercise doesn’t always require a gym membership and changing into shorts and sneakers. These five exercises will keep us active and in shape in between our work deadlines.

#1 – Clenches

For buns of steel, clench your buttocks and hold for ten seconds. Do five sets of eight reps. The beauty of this exercise is that your supervisors and coworkers won’t see any movement and need not even know that you’re secretly exercising on the job.

#2 – Ankle rotations

Rotate your ankles in both directions for five seconds. Do five sets of eight reps in each direction. This exercise can strengthen the flexibility of your ankles and make you less likely to suffer from sprains.

#3 – Arm stretches

Just because you’re seated at your desk doesn’t mean your arms can’t do just about anything they want. Many arm exercises can be performed while seated at your desk. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it in the crook of your left elbow and then hold it there. Feel the stretch for five seconds. Do eight reps before switching over to your left arm.

#4 – Calf muscle toning

Give your calf muscles a workout by raising your legs up on the very tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat eight times.

#5 – Rotating at the waist

Strengthen your core by rotating at the waist while remaining seated. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Complete five sets. Grab the backrest of your chair with your hands for extra support.

  • Lauren

    I like to lift my legs and suck my abs in – great to tone, and also stretching is great for when I’m too hunched *slaps wrists*

    Lauren x
    Britton Loves | Lifestyle Food Fashion Beauty – http://www.brittonloves.blogspot.co.uk

  • June

    Very helpful! Do you have any suggestions for tight hips?

    • Jan Phillips

      I need to know that, too!!

      • Melissa

        Lunges will open the hips. If your office has stairs you can lunge UP them :)

  • Lisa @ Strum Simmer Sip

    Thanks for sharing! I’m going to put reminders into my work calendar :) Where can I get those Nikes?!

  • Izabela

    Great list. I’ll certainly get started from today.


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