30 Office Exercises – Easy Desk-Friendly Ways to Keep You Fit

30 Office Exercises - Easy Desk-Friendly Ways to Keep You Fit

In this time and age, we find no time to exercise. Every time we promise ourselves that from the coming Monday, we will start exercising, but that Monday never comes. We might take exercises lightly now, but years later you will understand why exercising is so important. Going to the office early and coming late, leaves you with no time to focus on other things in life – exercise being one of them. So, how about your start exercising at your workplace? Stress is a major disadvantage of office work. Exercising during the weekdays is hard. Even if you exercise, you might most probably be sitting in a chair the whole day, feeling unhealthy. So, try these exercises at your workplace and stay fit.



Should Exercises Be Made Compulsory At Work?

Exercising can have many benefits to your career and not just your health. Find out why exercising should be made compulsory at work.





1. It will Make You More Productive

When you look after your health, you are happy. And when you will be happy, it will be visible in your work and attitude. Your performance and productivity will improve. This is why you must exercise.

2. Your Focus and Creativity will Improve

If you ever lack inspiration or have problems trying to find solutions, you should start exercising at least four times a week. When your body will be active, you will be able to think better. You will develop more focus and think flexibly.




3. Your Professional Network will Open Up in New Ways

You can try ‘sweatworking’ at a gym or a sports centre if you are looking to find new people to connect with. You can have small talks between reps and get to know the other person. This can also lead to partnering up in businesses.

4. Exercising Outdoors Can Help a Great Deal

Exercising outdoors can be good for your physical as well as mental health. Being out in nature; exercising, running, or simply walking for half an hour can make you feel fresh and lively. You will be happier, focused, and would be able to concentrate better on things that matter.





30 Exercises You Can Do in Office

There are ways to keep yourself active and moving throughout the day by doing short and small exercises at the office or even at your own desk.

Exercises to Perform while Sitting

Exercise at the office on the chair can be easy. You don’t need much space and can do them at your own desk.




1. Replace Your Chair with a Ball

When you sit on the stability balls, you will automatically start using more muscles than you usually do when sitting on a chair. The ball forces you to keep your back up straight and make use of your abdomen muscles.





People in office sitting on a fitness ball

2. Squeeze Your Buttocks for a Few Seconds

This is another great way to exercise at an office desk. Just squeeze your buttocks, hold for a minute, and then release. You can do this at least 3 times a day.




3. Use a Hand Gripper for Your Forearms and Arms

It is best to get a hand gripper. Squeeze this object for half a minute and repeat this process five times on each arm.





4. Swivel in Your Chair

Touch your fingers to the edge of your desks and keep your legs off the ground. Use your abdomen muscles by tightening your core and swivel from left to right. Do 10 twists and repeat this exercise 3 times every day.




5. Bicep Curls with a Water Bottle

Start by doing 4-5 sets of 12-15 reps each day. Make sure you do them for both your arms. You can also bring lights sets of weight to exercise at work if it does not bother anyone.





A woman using weight at office

6. Do Leg Raises Under Your Desk

Another exercise you can do is stretch one leg under your desk and hold it that way for 5-10 seconds. Repeat this exercise on the other leg as well, and each leg should do at least 15 reps.




7. Squat Over Your Chair

Next to the arms of your chair, make your palms into fists. Use your thighs to lift yourself out and hover over the chair. Repeat this exercise 4-6 times a day. You can also try lunges.


8. Raise Yourself Above the Chair Using Your Arms

Lift your body up and hold yourself out of the chair. Stay this way for 10-20 seconds and rest for a minute. Repeat this 4-6 times a day. You can intensify it by squeezing your legs together.

9. Stretch

Now, this is something you can do easily. You can just sit and stretch your arms and body on the chair or stand and do a complete stretch for a minute or two. This will help relieve your tension and keep your muscles moving.


A woman stretching in her office cabin

10. Chair Dips

Sit on the edge of your chair by scooting your way to the front. Place your hands at the edges of the seat and lower yourself off the chair. To work your arms, bend your elbows.

Exercises to Perform while Standing

You will not need to move around much for doing these exercises.

1. Leg Lifts while Taking Breaks


You can work out your glutes this way. Whenever you are at a work break or going for a coffee break, you should lift your leg behind and try to touch your feet to your hips. Do this 10 times for both the legs.

A woman performing knee lift exercise

2. Knee Lifts

You can do knee lift exercise at work to work on your lower part of your body, abs, thighs, and hips. Stand with your arms stretched out and your feet kept together. Balance on one leg while lifting the other knee till your leg is waist-high. Hold the leg for some time. Do the same processes for the other leg too.

3. Incline Pushups


You can do this exercise with the help of a wall or a counter for support. Lean over with your core tight and your back straight. Keep your hands and lower your body down to do around 10 pushups. Ensure that you keep your spine straight up.

4. Squats with One Leg

You can either keep your leg crossed or keep it behind. Squat the straight leg and stay like that for 10-30 seconds. Do the same for the other leg. You can use the wall as a support.

5. Wall Sits

This exercise is perfect for working out your back, quads, and core muscles. Stand with your back against a wall and squat down in a way your hips are parallel to the floor. Take breaks in between several reps.

Wall workout

6. Calf Raises

Raise yourself up using your toes. Do as many raises as you can within a minute and try to beat that record every time. Make sure you learn to stretch your calf and use the wall or a desk for support.

7. Stretches

To help with the pain and stiffness, you can do plenty of stretches standing up. This will help boost your energy and alertness. Do this when you take breaks during your day even if they are for a minute. You can try leg extensions, torso twists, shrugging shoulders, and even stretch your wrists.

8. Arabesque Circle

This is a nice way to strengthen your glute. All you have to do is stand with your feet apart. Shift your body weight to one leg. Lift the other leg behind you while holding a desk or a chair. Slowly circle your left leg clockwise and counter-clockwise 25 times.

9. The Squeeze Exercise

Another easy way to strengthen your core is by taking deep breaths and tightening your abdominal muscles. As you exhale, pull them down on your spine. When you squeeze, stay like that for 5 seconds. Repeat this 5 to 10 times every day.

A man exercising at work

10. Shadowbox

First, step into a vacant office and punch the air for some time like a boxer. You can also try making fists in front of the chest and moving them side to side. Do this as fast as possible. This will help you let off some steam.

Exercises During Work Routine

These exercises will not take much of your time but will benefit you immensely.

1. Take the Stairs

Avoid using elevators as much as you can if you are comfortable using the stairs. Walk up as quickly as possible and rest for a minute if you feel tired.

Two business people taking the stairs

2. Turn Your Commute into a Workout

You can walk or bike to your office if you live close by. This will be better for the environment as well as your health. However, be sure to take an extra set of clothes.

3. Walk When You are on Your Phone

Whenever you get the opportunity to move around or stand up, do it! You can always carry with you a pencil and a pad for taking notes.

4. Work Out During Your Lunch Breaks

Divide your one-hour breaks into two blocks. You can walk around or go for a quick jog in the first half and change and have lunch in the second.

5. Suggest Walking Meetings

If the weather is pleasant, you could have a meeting outside. You could chat while walking through the halls. This will not work with all the people, so reserve these options for casual meetings and people you are close to.

Conducting a meeting while walking

6. Take a Long Way

When you have some time to spare take the long routes. This means that you can use the stairs, park your car a little far away, and even go to the washroom that is on another floor or another building.

7. Speed Walk

Try and speed walk to do all your errands. This is one of the easiest ways to move as much as you can and have your work done faster.

8. Walk to See a Colleague

When you need to communicate or send something to your colleague, stand up and go to them instead of using the email.

9. Start a Fitness Club

People are definitely going to notice when you do squats at your desk. Embrace this role. Become the fitness guru and see if people like working out and joining a fitness club. You can also organize workout sessions.

Office people stretching together

10. Move Your Things Away

Keep your supplies away like your printers and trash cans. So whenever you want to use them, you will have to walk.

Exercise can help your performance in three important ways. Firstly, you will be able to shift and focus your attention more easily. Secondly, it will help you fight stress as the neurotransmitters increase such as serotonin. Finally, it will increase the growth of cells in your body that can develop your memory. So, get up and start moving.

Also Read:

Yoga Exercise to Increase Your Immune System
Amazing Benefits of Meditation for Happiness and Success
Kickstart Your Fitness with These Basic Steps